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

Learn how to use the 478-Psalm 23 Meditative Breathing Technique to get out of the blues, improve your mental health, lift your mode and general well-being(*)

Prof. Aécio D’Silva, Ph.D
AquaUniversity

  Are you feeling scared, 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? Do you have insomnia, or difficulty sleeping? Are you giving a class, conference, or lecture? Are you experiencing turmoil on your journey? Are you having a panic attack? If so, the 478-Psalm 23 Meditative Breathing Technique may be just what you need to calm your mind and relax your body.

Breathing Technique 478-Psalm 23 – We all face stress, depression, and/or anxiety from time to time. Whether it’s because of work, family, or personal problems, stress can affect 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 of these techniques are the 478 and 478-Psalm 23 breathing techniques, which I have been using for many years and have been shown to be effective in reducing stress, pressure, anxiety, etc….

What are the 478 and 478-Psalm 23 breathing techniques?

The 478 breathing technique is a simple, easy-to-use method that can help reduce stress and anxiety. The technique involves taking a deep breath in for a count of 1 to 4, holding the breath for a count of 1 to 7, and then exhaling for a count of 1 to 8. This cycle is repeated over and over until the mind and body feel calm and calm. relaxed. The 478-Psalm 23 you will see more explained later in this post.

How it works?

The 478 and 478-Psalm 23 breathing techniques work by activating the body’s relaxation response. When we’re stressed or anxious, our bodies release the stress hormone cortisol and go into fight-or-flight mode, which can cause a range of physical symptoms, including increased heart rate, shallow breathing, panic, and muscle tension. By taking slow, deep breaths with the 478 technique and/or Psalm 23, we can counter these effects and activate the body’s relaxation response. This can help reduce stress and anxiety, lower blood pressure and improve overall well-being.

How to do the 478 breathing technique?

To do the 478 breathing technique, find a quiet, 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 for a count of 1 to 7, then exhale slowly through your mouth as if you were blowing out a candle, counting from 1 to 8. Repeat this cycle for several cycles (times), focusing on your breath and allowing your mind to and body relax.

The Meditative Breathing Technique 478 -Psalm 23

How It Works and How to Do It?

I’ve made an improvement to 478, which I call Triple R (Breathe-Reflect-Restore) or 478-Psalm 23. The two techniques can be applied interchangeably, at any time, and work in the same way in reducing stress. The 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, I shall not want. I do it the following way:

• Cycle 1 – I breathe in 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 like blowing out a candle and repeat “The Lord is my Shepherd” very slowly.

Do the same with the second part of the verse, “And I shall not want,” and thereafter with all the remaining verses.

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

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

The 478-Psalm 23 Meditative Breathing Techniques can be done anytime and 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 as long as you like, but it is recommended to start with just a few cycles and gradually increase the duration as you become more comfortable with the technique.

I have been using these techniques for many years and they have been a valuable and effective tool in reducing and controlling stress, fear, conflict situations, and everything else that messes with our nerves and mind. Since we have high blood pressure in my family, 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 the doctors!

In conclusion, if you are looking for a simple and effective way to reduce stress, worry, pressure, and anxiety, the 478 and 478-Psalm 23 breathing techniques 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 Meditative Breathing Technique and see how it can help improve your mental health and well-being.

Build and Help Someone On This Day the Lord Has Created

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

Don’t waste time, practice the 478-Psalm 23 Breathing-Reflection-Meditative Restoration technique right now

Practice the meditative 478-Psalm 23 now 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”

• Cycle 1 – I breathe in 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 like blowing out a candle and repeat “The Lord is my Shepherd” very slowly.

“And I Shall Not Want”

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

“He makes me rest in green fields”

• Cycle 1 – I breathe in deeply through my nose, mentally saying “He makes me lie down in green pastures” as I breathe in.
• Cycle 2 – And then I hold my breath and repeat “He makes me lie down in green pastures” very slowly.
• Cycle 3 – Finally, I exhale slowly through my mouth like blowing out a candle and repeat “He makes me lie down in green pastures” very slowly.

“He guides me meekly beside still waters.”

• Cycle 1 – I breathe in deeply through my nose, mentally saying “Lead me gently to still waters” as I breathe in.
• Cycle 2 – And then I hold my breath and repeat “Lead me gently beside still waters” very slowly.
• Cycle 3 – Finally, I exhale slowly through my mouth as if blowing out a candle and repeat “Lead me gently to still waters” very slowly.

“Refreshes my soul”

• Cycle 1 – I take a deep breath in through my nose, mentally saying “Cool my soul” as I breathe in.
• Cycle 2 – And then I hold my breath and repeat “Refresh my soul” very slowly.
• Cycle 3 – Finally, I exhale slowly through my mouth like blowing out a candle and repeat “Refresh my soul” very slowly.

“Guide me in the paths of righteousness”

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

“For the sake of his name”

• Cycle 1 – I take a deep breath in through my nose, mentally saying “For his name’s sake” as I breathe in.
• Cycle 2 – And then I hold my breath and repeat “For his name’s sake” very slowly.
• Cycle 3 – Finally, I exhale slowly through my mouth like blowing out a candle and repeat “For his name’s sake” very slowly.

“Even though I walk through the valley of the shadow of death, I will fear no evil,”

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

“Because you are with me; thy rod and thy staff they comfort me.”

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

“Thou preparest a table before me in the presence of mine enemies;”

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

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

“Surely the goodness and mercy of the Lord shall follow me all the days of my life,”

• Cycle 1 – I take a deep breath in through my nose, mentally saying “Surely the goodness and mercy of the Lord will follow me all the days of my life,” as I breathe in.
• Cycle 2 – And then I hold my breath and repeat “Surely the goodness and mercy of the Lord shall follow me all the days of my life,” very slowly.
• Cycle 3 – Finally, I slowly exhale through my mouth like blowing out a candle and repeat “Surely the goodness and mercy of the Lord shall follow me all the days of my life,” very slowly.

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

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

And then I repeat the first verse:

“For The Lord Is My Shepherd”

• Cycle 1 – I breathe in 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 “For the Lord is My Shepherd” very slowly.
• Cycle 3 – Finally, I exhale slowly through my mouth like blowing out a candle and repeat “For the Lord is my Shepherd” very slowly.

“And I Shall Not Want”

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

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

A very important factor in applying this breathing-reflection-restoration, Triple R or 478-Psalm 23 technique is persistence. At first, you will want to give up, be lazy to exercise, and other excuses. However, don’t give up. It is persistence and persistence that will bring about the results of reducing stress, worry, pressure, and anxiety and improving your mental health and well-being. I remember the case of a lady who had a critical challenge to sleep and she told me that on the first day, she had to do it many times to get to sleep. On Monday, it was a little less, until she reached the point where she didn’t even finish Psalm 23 and was already sleeping. Happiness and every success in the practices of 478-Psalm 23. Please leave your comments below on what happened to you!