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In this episode the focus is on living in the moment and how to balance past experiences, present engagement, and future aspirations. We explore the importance of mindfulness practices, like breathwork and journaling, that help reduce stress and enhance emotional well-being. Techniques such as the 4-7-8 breathing method are discussed as tools to anchor oneself in the present, providing psychological and physical benefits. Emphasizing that mindful living improves relationships, productivity, and life satisfaction, the episode encourages listeners to practice staying present and to embrace life as it unfolds.

00:00 Introduction to Living in the Moment
00:13 The Mental Tug of War: Past vs. Future
01:28 Mindful Practices for Staying Present
05:55 The Science and Benefits of Breathwork
08:07 Practical Breathing Techniques: 4-7-8 Method
11:50 Reflecting on the Past for Growth
17:03 Journaling and Goal Setting for Mindfulness
18:21 The Importance of Being Present
19:36 Conclusion: Embracing the Present

Breathing Technique: 4-7-8 Method

The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

1) Exhale completely through your mouth, making a whoosh sound.
2) Close your mouth and inhale quietly through your nose to a mental count of four.
3) Hold your breath for a count of seven.
4) Exhale completely through your mouth, making a whoosh sound to a count of eight.
5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Dr. Weil explains how to do his 4-7-8 breathing technique.
Relaxing Breathing Exercise: CLICK HERE

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