how to relax with your breathing

Wie man mit dieser Atemtechnik in Minuten entspannen kann

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It was one of you my Aviator, who sugested me this special technique to relax easily. You probably know the difficulty to take a little time out during the day. I like to go for a short nap to recharge my batteries, but most of time I find it hard to get some rest and to fall asleep quickly. The 4-7-8 breathing technique, also known as "relaxing breath," helps me to reduce anxiety and clears my mind to fall asleep quicker. 

 

[/spb_text_block] [spb_image image="20173" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Jumbo Stay in Stockholm

 

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What is the 4-7-8 breathing technique?

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. The scientific reasearch on this method is limited, but there is enough evidence (including me) that this type of deep, rhythmic breathing is relaxing and may help ease people into sleep. Sometimes I get to sleeep within in minutes. In this article I will show you how to relax with your breathing.

[/spb_text_block] [spb_video link="https://www.youtube.com/watch?v=4du3xcDN9DU&t=20s" remove_related="yes" autoplay="no" full_width="no" width="1/1" el_position="first last"] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Check out my YouTube channel PilotPatrick for more exciting videos about my trips around the world!

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

What are the benefits?

Apart from reducing anxiety and falling asleep, the 4-7-8 breathing technique has other benefits. Dr. Andrew Weil teaches this breathing technique, which he belives can help with the following:

  • reducing anxiety
  • helping a person get to sleep
  • managing cravings
  • controlling or reducing anger responses

 

[/spb_text_block] [spb_image image="20174" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

How to do it

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

How to relax with your breathing

  1. Get into a comfortable sitting position or laying position
  2. Place the tip of the tongue on the tissue right behind the top front teeth
  3. Empty the lungs of air
  4. Breathe in quietly through the nose for 4 second
  5. Hold the breath for a count of 7 second
  6. Exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds
  7. repeat the cycle up to 4 times

Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. In the beginning you should avoid doing more than four breath cycles in a row until you have more practice. The longer and more frequently you use the technique, the more effective it becomes.

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Is there an App?

Of course. There is an App for everythinh. For example, Breathe is a free app for Apple products, which helps you to practice the 4-7-8 breathing technique You can also set reminders to use it regularly during the day.

[/spb_text_block] [spb_image image="20172" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"][/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

I have been you using this breahting method regulary for a couple of months. Especially during and after stressfull days it helps me to fight anxiety and to relax. I hope you enjoyed my tip how to relax with you breathing.  Give it a try yourself and profit form the benefits.

What kind of technique do you use to relax. Let me knwo and comment below!

Safe travels and happy landings

Your PilotPatrick

[social size = "large"]

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how to relax with your breathing

How to relax in minutes with your breathing

[spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

It was one of you my Aviator, who sugested me this special technique to relax easily. You probably know the difficulty to take a little time out during the day. I like to go for a short nap to recharge my batteries, but most of time I find it hard to get some rest and to fall asleep quickly. The 4-7-8 breathing technique, also known as "relaxing breath," helps me to reduce anxiety and clears my mind to fall asleep quicker. 

 

[/spb_text_block] [spb_image image="20173" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Jumbo Stay in Stockholm

 

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

What is the 4-7-8 breathing technique?

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. The scientific reasearch on this method is limited, but there is enough evidence (including me) that this type of deep, rhythmic breathing is relaxing and may help ease people into sleep. Sometimes I get to sleeep within in minutes. In this article I will show you how to relax with your breathing.

[/spb_text_block] [spb_video link="https://www.youtube.com/watch?v=4du3xcDN9DU&t=20s" remove_related="yes" autoplay="no" full_width="no" width="1/1" el_position="first last"] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Check out my YouTube channel PilotPatrick for more exciting videos about my trips around the world!

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

What are the benefits?

Apart from reducing anxiety and falling asleep, the 4-7-8 breathing technique has other benefits. Dr. Andrew Weil teaches this breathing technique, which he belives can help with the following:

  • reducing anxiety
  • helping a person get to sleep
  • managing cravings
  • controlling or reducing anger responses

 

[/spb_text_block] [spb_image image="20174" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

How to do it

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

How to relax with your breathing

  1. Get into a comfortable sitting position or laying position
  2. Place the tip of the tongue on the tissue right behind the top front teeth
  3. Empty the lungs of air
  4. Breathe in quietly through the nose for 4 second
  5. Hold the breath for a count of 7 second
  6. Exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds
  7. repeat the cycle up to 4 times

Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. In the beginning you should avoid doing more than four breath cycles in a row until you have more practice. The longer and more frequently you use the technique, the more effective it becomes.

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Is there an App?

Of course. There is an App for everythinh. For example, Breathe is a free app for Apple products, which helps you to practice the 4-7-8 breathing technique You can also set reminders to use it regularly during the day.

[/spb_text_block] [spb_image image="20172" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"][/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

I have been you using this breahting method regulary for a couple of months. Especially during and after stressfull days it helps me to fight anxiety and to relax. I hope you enjoyed my tip how to relax with you breathing.  Give it a try yourself and profit form the benefits.

What kind of technique do you use to relax. Let me knwo and comment below!

Safe travels and happy landings

Your PilotPatrick

[social size = "large"]

[/spb_text_block]


Furnishing highlights of my 1.000.000€ apartment in Berlin

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Advertisement / Anzeige

Hello my Aviator,

welcome on board of my apartment in Berlin. I followed your request on Instagram! Here we go: I give you a tour through my apartment and will get to see how I live like. Two years ago I moved to this stunning loft like apartment which is located in the center of Berlin directly at the river called Spree. The apartment is worth about 1,000,000€. I wish I owned it, but it belongs to a foreign in football player. I am renting the place which has three bedrooms, two bathrooms and an open floor kitchen, dining area and living room. 

[/spb_text_block] [spb_video link="https://www.youtube.com/watch?v=svTmfy1P7ws" remove_related="yes" autoplay="no" full_width="no" width="1/1" el_position="first last"] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Here is the video of my full apartment tour. Make sure you like the video and subsrcribe to my YouTube channel as well!

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Furnishing highlights

Here is a list of my furniture, electronics and equipment of my apartment.

 

Philips hue Light System

Sonos Speaker system: 5.1 cinema set

 

Kitchen

Coffeemachine: Miele CM7750

Dishes: Versace Prestige Gala

Soda stream: Soda Stream Crystal 2.0

 

Livingroom

Fireplace: Skantherm Elements

Couch: MDF itlia Grafo sofa

Armchair: Cassina CAB lounge

Sideboards: USM Haller

Playstation: PS4PRO

 

Office

Lounger: Cassina LC4 lounger

Desk: USM Haller 

Chair: Vitra Chair

 

Bedroom

Table lights: White and Color Ambiance LED Tischleuchte Signe

Wall light: Flos FOGLIO

Bed sheets: 

 

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Safe travels and happy landings

Your PilotPatrick

[social size = "large"]

[/spb_text_block]


Furnishing highlights of my 1.000.000€ apartment in Berlin

[spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Advertisement / Anzeige

Hello my Aviator,

welcome on board of my apartment in Berlin. I followed your request on Instagram! Here we go: I give you a tour through my apartment and will get to see how I live like. Two years ago I moved to this stunning loft like apartment which is located in the center of Berlin directly at the river called Spree. The apartment is worth about 1,000,000€. I wish I owned it, but it belongs to a foreign in football player. I am renting the place which has three bedrooms, two bathrooms and an open floor kitchen, dining area and living room. 

[/spb_text_block] [spb_video link="https://www.youtube.com/watch?v=svTmfy1P7ws" remove_related="yes" autoplay="no" full_width="no" width="1/1" el_position="first last"] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Here is the video of my full apartment tour. Make sure you like the video and subsrcribe to my YouTube channel as well!

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Furnishing highlights

Here is a list of my furniture, electronics and equipment of my apartment.

 

Philips hue Light System

Sonos Speaker system: 5.1 cinema set

 

Kitchen

Coffeemachine: Miele CM7750

Dishes: Versace Prestige Gala

Soda stream: Soda Stream Crystal 2.0

 

Livingroom

Fireplace: Skantherm Elements

Couch: MDF itlia Grafo sofa

Armchair: Cassina CAB lounge

Sideboards: USM Haller

Playstation: PS4PRO

 

Office

Lounger: Cassina LC4 lounger

Desk: USM Haller 

Chair: Vitra Chair

 

Bedroom

Table lights: White and Color Ambiance LED Tischleuchte Signe

Wall light: Flos FOGLIO

Bed sheets: 

 

[/spb_text_block] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Safe travels and happy landings

Your PilotPatrick

[social size = "large"]

[/spb_text_block]