The 4-7-8 breathing technique,
Also known as relaxing breath,
Is a simple and effective breathing exercise that can help promote relaxation and reduce stress.
This breathing technique is a form of paced breathing,
Which can help activate the body's relaxation response and reduce anxiety.
It's important to practice it regularly to experience its full benefits.
If you have any respiratory or cardiovascular conditions,
Or if you're pregnant,
It's advisable to consult with a healthcare professional before starting any new breathing exercises.
During this practice,
You will inhale quietly through your nose to a mental count of 4,
Focusing on filling your lungs with air and allowing your abdomen to expand.
After inhaling,
Hold your breath for a count of 7.
During this time,
Try to maintain a sense of calm and stillness.
Finally,
You will exhale completely and audibly through your mouth to a count of 8.
Focus on releasing tension and stress as you breathe out.
This will complete one breath cycle,
And we will repeat the cycle 3 more times for a total of 4 breaths.
So let's begin.
Sit or lie down in a comfortable position.
Place the tip of your tongue against the roof of your mouth,
Just behind your front teeth.
Keep your tongue in this position throughout the exercise.
Breathe in 4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Hold breathe out 8,
7,
6,
5,
4,
3,
2,
1,
Breathe in 4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Breathe out 8,
7,
6,
5,
4,
3,
2,
1,
Breathe in 4,
3,
2,
1,
Hold 7,
6,
5,
4,
3,
2,
1,
Breathe out 8,
7,
6,
5,
4,
3,
2,
1.
Now return to your normal breathing that completes the four cycles.
I hope you now feel a sense of relaxation and calmness.
Perform the 4-7-8 breathing exercise at least twice a day.
Over time you can gradually increase the number of breath cycles as you become more comfortable with the technique.
Enjoy your day.
Namaste.
