What is the 4:8 breathing method that Manu Bhaker uses to strengthen his lungs? (Image credits: Instagram)
Double Olympic medallist Manu Bhaker recently shared a unique breathing technique that played a key role in India winning medals, including two bronzes at the 2024 Paris Olympics. She recently appeared on Kaun Banega Crorepati, hosted by Amitabh Bachchan, and explained why shooters often take time before shooting.
“Many people think that shooting is something simple, you just have to pick up the gun and aim, but it is much more complex,” explains Manu. He emphasises that during a match, the shooter’s heart rate increases, so it is essential to maintain composure despite nervousness or anxiety. “Controlling this anxiety requires practice and, to maintain concentration, I resort to yoga, Surya Namaskar and meditation,” he explains.
Manu also shared his disciplined routine, highlighting a breathing technique with a 4:8 ratio. “I inhale for 4 seconds and exhale for 8 seconds. Through practice, this helps regulate my heart rate,” he shared. This technique becomes particularly crucial during matches, when nerves can cause a shooter’s hands to shake. “It helps me stay calm and focused,” he added.
Health Benefits of 4:8 Ratio Breathing Technique
The 4:8 ratio breathing technique is a simple yet effective method for improving overall health and well-being. This technique involves inhaling for 4 seconds and exhaling for 8 seconds, and offers numerous benefits for physical and mental health.
Stress reduction and relaxation
One of the main benefits of the 4:8 breathing technique is its ability to reduce stress and promote relaxation. By focusing on prolonged exhalation, this technique activates the parasympathetic nervous system, which helps counteract the stress-induced fight-or-flight response. This activation can lead to a noticeable reduction in anxiety levels, making it easier to manage daily stressors and achieve a calm state.
Improved mental clarity
Performing breathing exercises with a 4:8 ratio improves mental clarity and focus. Controlled breathing helps increase oxygen supply to the brain, which can improve cognitive functions such as concentration and memory. This technique also helps clear mental clutter, making it easier to tackle tasks and make decisions with a sharper mind.
Better cardiovascular health
The 4:8 breathing method can contribute to better cardiovascular health. By slowing down breathing and prolonging the exhalation phase, it helps regulate heart rate and blood pressure. This practice encourages the heart to function more efficiently, which reduces the risk of hypertension and promotes overall heart health.
Improves sleep quality
Incorporating 4:8 breathing into your nighttime routine can improve your sleep quality. The calming effect of prolonged exhalation helps relax the body and mind, making it easier to fall asleep and stay asleep. This technique can be especially beneficial for people who suffer from insomnia or disturbed sleep patterns.
Greater emotional resilience
Regular practice of the 4:8 breathing technique can improve emotional resilience. By providing a tool to manage stress and stay calm, it helps people better cope with difficult situations and emotional upheavals. This can lead to greater emotional stability and a more balanced mood.
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