478-Psalm 23 Breathing Technique: A Simple and Effective Way to Reduce Stress and Anxiety

Learn how to use the 478-Psalm 23  breathing techniques to improve your mental health and well-being(*)

Prof. Aécio D’Silva, Ph.D.

AquaUniversity

Are you feeling afraid, stressed, depressed, worried, or anxious? Do you find it difficult to relax and rest after a tiring day? Is your blood pressure high? Are you disappointed, disillusioned, angry, angry, hateful? Are you experiencing insomnia, or difficulty sleeping? Are you going to give a class, conference, or lecture? Are you facing turmoil on your journey? If so, the 478-Psalm 23 breathing technique may be just what you need to calm your mind and relax your body.

478-Psalm 23 Breathing Technique – We all experience stress and anxiety from time to time. Whether it’s due to work, family, or personal issues, stress can take a toll on our mental and physical health. Fortunately, there are many techniques and practices that can help us manage stress and improve our overall well-being. Two such techniques are the 478 and 478-Psalm 23 breathing techniques, which have been shown to be an effective way to reduce stress and anxiety.

478-Psalm 23 Breathing Technique – What are the 478 and 478-Psalm 23 breathing techniques?

The 478 breathing technique is a simple and easy-to-use method of breathing that can help reduce stress and anxiety. The technique involves taking a deep breath in for four seconds, holding it for seven seconds, and then exhaling for eight seconds. This cycle is repeated for several minutes until the mind and body feel calm and relaxed.

478-Psalm 23 Breathing Technique – How does it work?

The 478 breathing technique works by activating the body’s relaxation response. When we are stressed or anxious, our body goes into fight-or-flight mode, which can cause a range of physical symptoms, including increased heart rate, shallow breathing, and muscle tension. By taking slow, deep breaths with the 478 technique, we can counteract these effects and activate the body’s relaxation response. This can help reduce stress and anxiety, lower blood pressure, and improve overall well-being. In 478-Psalm 23 you will see further explained later in this text.

How to do the 478 breathing technique?

To do the 478 breathing technique, find a quiet and comfortable place where you can sit or lie down. Close your eyes and inhale deeply through your nose, counting to four as you inhale. Hold your breath counting from 1 to 7 and then exhale slowly through your mouth as if you were extinguishing a candle, counting from 1 to 8. Repeat this cycle for several cycles (times), focusing on your breathing and allowing your mind and body to relax.

The Breathing Technique 478 -Psalm 23 – How Does It Work and How Do It?

I made an improvement in 478, which I call Triple R (breathe-reflect-restore) or 478-Psalm 23. The two techniques can be applied interspersed at any time and work in the same way in reducing stress.  478-Psalm 23 works as follows. The difference is that instead of counting the numbers, you mentally repeat half of each verse of Psalm 23 in each cycle. For example, the first verse of Psalm 23 is: The Lord is my Shepherd, and I will lack nothing. I do it as follows:

• Cycle 1 – I inhale deeply through my nose, mentally saying “The Lord is My Shepherd” as I breathe in.
• Cycle 2 – And then I hold my breath and repeat “The Lord is My Shepherd” very slowly.
• Cycle 3 – Finally, I exhale slowly through my mouth as if extinguishing a candle and repeat “The Lord is My Shepherd” very slowly.

Do this even with the second part of the verse, “And I shall lack nothing,” and so on, with all the remaining verses.

Repeat this cycle with Psalm 23 as many times as you need, focusing on the breath and allowing your mind and body to relax. Sometimes I do the same with Psalms 91 and 121. That is, inhaling, holding the breath, and exhaling for each half of the verses of these Psalms.

When and how often should you do the 478 and 478-Psalm 23  breathing techniques?

The 478 and 478-Psalm 23 breathing techniques can be done anytime, anywhere, whenever you feel stressed or anxious. It can be especially helpful before bed, as it can help calm the mind and promote better sleep. You can do the technique for as little or if you like, but it’s recommended to start with just a few minutes and gradually increase the duration as you become more comfortable with the technique.

I have been using these techniques for many years and have been a valuable and efficient tool in reducing and managing stress, fear, conflict situations, and everything else that messes with our nerves and mind. As in my family, we have high blood pressure, I use it whenever I feel the symptoms of high blood pressure. And it works very well. However, I continue to take the medications recommended by doctors!

In conclusion, if you’re looking for a simple and effective way to reduce stress, worry, pressure, and anxiety, breathing techniques 478 and 478-Psalm 23 may be just what you need. By taking slow, deep breaths and activating the body’s relaxation response, you can calm your mind and calm your body. So the next time you feel stressed or anxious, try the 478-Psalm 23 breathing technique and see how it can help improve your mental health and well-being.

Build and Help Someone on This Day the Lord Created

A few weeks ago, I heard the news that a member of a duo of country singers had to abandon a show in Brazil because he had an anxiety crisis on stage. If he had applied for a few minutes the breathing technique 478-Psalm 23, he would have controlled this crisis and continued his show quietly. If you know this duo or someone who has a crisis of anxiety, panic, fear, and/or depression, please immediately share to him or her the link to this post. You will do immense good to another human needing this wonderful technique!

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Do not waste time, practice right now the technique of breathing-reflection-restoration 478-Psalm 23

Practice now 478-Psalm 23 and see the effects on your mind and body.  Do the following cycles for each half-verse of Psalm 23.

“The Lord is My Shepherd”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “The Lord is My Shepherd” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “The Lord is My Shepherd” very slowly.
3. Cycle 3 – Finally, I exhale slowly through my mouth as if extinguishing a candle and repeat “The Lord is My Shepherd” very slowly.

“And I shall lack nothing,”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “I shall not want.” as I breathe in.
2. Cycle 2 – And then hold my breath and repeat ” I shall not want” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “I shall not want” very slowly.

“He makes me rest in green pastures”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “He makes me rest in green pastures” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “He makes me rest in green pastures” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “He makes me rest in green pastures” very slowly.

“he leadeth me beside the still waters”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “he leadeth me beside the still waters” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “he leadeth me beside the still waters” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “he leadeth me beside the still waters” very slowly.

“He restoreth my soul:”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “He restoreth my soul” as I breathe in.
2. Cycle 2 – And then hold my breath and repeat “He restoreth my soul” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “He restoreth my soul” very slowly.

“Guide me on the paths of justice”

1. Cycle 1 – I breathe deeply through my nose, mentally saying “Guide me in the paths of justice” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “Guide me on the paths of justice” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “Guide me in the paths of justice” very slowly.

“For the love of your name”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “For your name’s sake” as I breathe in.
2. Cycle 2 – And then hold my breath and repeat “For your name” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “For your name’s sake” very slowly.

“Even if I walked through the valley of the shadow of death, I would fear no evil,”

1. Cycle 1 – I inhale deeply through my nose, mentally saying, “Even if I walked through the valley of the shadow of death, I would fear no evil,” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “Even if I walked through the valley of the shadow of death, I would fear no evil,” very slowly.
3. Cycle 3 – Finally, I exhale slowly through my mouth as if extinguishing a candle and repeat, “Even if I walked through the valley of the shadow of death, I would fear no evil,” very slowly.

“Because you are with me; your rod and your staff comfort me”

1. Cycle 1 – I breathe deeply through my nose, mentally saying, “Because you are with me; your rod and your staff comfort me” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “Because you are with me; your rod and your staff comfort me” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat, “For you are with me; your rod and your staff comfort me” very slowly.

“You prepare a table before me in the presence of my enemies;”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “You prepare a table before me in the presence of my enemies;” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “You prepare a table before me in the presence of my enemies;” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “You prepare a table before me in the presence of my enemies;” very slowly.

“You anoint my head with oil; my cup overflows.”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “You anoint my head with oil; my cup overflows.” as I breathe in.
2. Cycle 2 – And then hold my breath and repeat “You anoint my head with oil; my cup overflows.” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “You anoint my head with oil; my cup overflows.” very slowly.

“Surely the goodness and mercy of the Lord will follow me every day of my life,”

1. Cycle 1 – I breathe deeply through my nose, mentally saying, “Surely the goodness and mercy of the Lord will follow me every day of my life,” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “Surely the goodness and mercy of the Lord will follow me every day of my life,” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “Surely the goodness and mercy of the Lord will follow me every day of my life,” very slowly.

“And I will dwell in the house of the Lord forever.”

1. Cycle 1 – I breathe deeply through my nose, mentally saying, “And I will dwell in the house of the Lord forever.” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “And I will dwell in the house of the Lord forever” very slowly.
3. Cycle 3 – Finally, I exhale slowly through my mouth as if extinguishing a candle and repeat “And I will dwell in the house of the Lord forever” very slowly.

And then I repeat the first verse:

“The Lord is My Shepherd”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “The Lord is My Shepherd” as I breathe in.
2. Cycle 2 – And then I hold my breath and repeat “The Lord is My Shepherd” very slowly.
3. Cycle 3 – Finally, I exhale slowly through my mouth as if extinguishing a candle and repeat “The Lord is My Shepherd” very slowly.

“And I shall lack nothing,”

1. Cycle 1 – I inhale deeply through my nose, mentally saying “I shall not want.” as I breathe in.
2. Cycle 2 – And then hold my breath and repeat ” I shall not want” very slowly.
3. Cycle 3 – Finally, I slowly exhale through my mouth as if extinguishing a candle and repeat “I shall not want” very slowly.

Breathing Technique 478-Psalm 23 PERSISTENCE, PERSISTENCE, AND PERSISTENCE

A very important factor in the application of this technique of 478-Psalm 23 is persistence. At first, you’ll want to give up, be lazy to exercise, and other excuses. Don’t give up, though. It is persistence and persistence that will bring the results of reducing stress, worry, pressure, and anxiety and improving well-being. I remember the case of a lady who had a critical challenge sleeping and told me that on the first day, she had to do it many times to get to sleep. On the second day, it was a little less, until she got to the point where she didn’t even finish Psalm 23 and was already asleep. Happiness and all success in the practices of 478-Psalm 23. Please leave your comments below on what happened to you!