Therapeutic exercise
4-7-8 Breathing with Gentle Movement
Combines regulatory 4-7-8 breathing with arm elevation and lowering. Reduces the central-nervous-system hyperexcitability typical of fibromyalgia.
How to perform
- Starting position. Sit or lie in a comfortable position, with arms by your sides.
- Step 2. Inhale through the nose for 4 seconds while raising your arms forward to shoulder height.
- Step 3. Hold the breath for 7 seconds with arms in position.
- Return. Exhale through the mouth for 8 seconds while slowly lowering your arms.
When not to perform
- Severe obstructive lung disease
- Dizziness during breath holding
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Diaphragmatic Breathing
Trains the diaphragm as the primary respiratory mover, reducing the overload on accessory cervical muscles. A key component in the treatment of cervicothoracic myofascial pain syndrome.
Box Breathing
A four-count breathing technique with equal phases. Reduces the sympathetic activation associated with the migraine prodrome and interrupts the cervical-tension cycle.
Progressive Whole-Body Stretch
A systematic sequence of gentle stretches covering all major muscle groups. Improves sleep quality and reduces morning stiffness in fibromyalgia.