When stress mounts, its effects can manifest physically, potentially triggering eczema flares among other symptoms. Dr. Olivia Hsu Friedman, an expert in acupuncture, traditional Chinese medicine, and herbal medicine at Amethyst Holistic Skin Solutions, advocates for a simple yet effective remedy: breathwork.
“Many eczema patients find themselves flaring or feeling anxious during stressful times,” explains Dr. Friedman. The 4-7-8 breathing technique, rooted in pranayama yoga, offers a method to mitigate stress and regulate the nervous system, thereby reducing the likelihood of eczema flares.
Understanding the 4-7-8 Breathing Technique
Originating from pranayama yoga, the 4-7-8 breathing technique involves a sequence of controlled breaths:
- Inhale through the nose for four counts.
- Hold the breath for seven counts.
- Exhale through the mouth for eight counts, producing a distinct whooshing sound.
Developed by Dr. Andrew Weil, this technique requires no equipment and can be practiced anywhere, making it accessible for managing stress and anxiety effectively.
How It Works
“The 4-7-8 technique relaxes the sympathetic nervous system, responsible for the ‘fight or flight’ response, and activates the parasympathetic nervous system,” Dr. Friedman elaborates. This dual action helps restore normal heart rates, deepen breathing, and promote a calmer mental state.
Practical Application
Dr. Friedman has observed significant benefits firsthand. Following a session of 4-7-8 breathing, participants reported feeling notably calmer, acknowledging its potential utility during stressful moments and as a daily practice for maintaining emotional equilibrium.
Integrating Breathwork into Eczema Management
In her practice, Dr. Friedman integrates traditional Chinese medicine, considering emotional and psychological factors in managing eczema. Assessing stress levels during consultations informs whether techniques like the 4-7-8 breathing method should be recommended.
How to Practice
To begin, find a comfortable seated position:
- Place your tongue against the back of your teeth.
- Breathe out completely through your mouth.
- Inhale quietly through your nose for four counts.
- Hold your breath for seven counts.
- Exhale audibly through your mouth for eight counts, ensuring a complete release.
When to Use
“This technique can aid during restless nights, particularly when itching or racing thoughts disrupt sleep,” notes Dr. Friedman. Incorporating it during eczema flares or heightened stress periods can help manage symptoms and promote mindfulness—a central tenet of traditional Chinese medicine.
Benefits Beyond Eczema
Dr. Friedman stresses that the 4-7-8 breathing technique isn’t exclusive to eczema patients; it’s equally beneficial for caregivers and anyone seeking stress relief. By lowering heart rates and easing tension, this practice supports overall well-being in the face of life’s unavoidable stresses.
“Managing stress is essential, regardless of eczema,” emphasizes Dr. Friedman. “Learning to channel stress into positive habits has been a transformative lesson from living with eczema.”
By embracing practices like the 4-7-8 breathing technique, individuals can foster resilience against stress, promoting both mental clarity and physical well-being in their daily lives.
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