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It's as easy as 4-7-8

The "4-7-8" breathing technique, also known as the "relaxing breath," is a simple and effective method for reducing stress, calming the mind, and promoting relaxation. It's often used in mindfulness and meditation practices to help ease anxiety and improve sleep. Here's how to do it:

  1. Find a Comfortable Position: Sit in a comfortable chair with your back straight or lie down on your back. You can also do this technique while sitting on the floor with your legs crossed, as long as your back is straight.

  2. Close Your Eyes: Close your eyes to eliminate distractions and focus your attention inward.

  3. Place the Tip of Your Tongue: Place the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keep your tongue in this position throughout the exercise.

  4. Exhale Completely: Exhale completely through your mouth, making a whooshing sound as you do so.

  5. Inhale Quietly Through Your Nose: Close your mouth and inhale silently through your nose to a mental count of four.

  6. Hold Your Breath: Hold your breath for a count of seven.

  7. Exhale Completely: Exhale completely through your mouth to a count of eight, making the same whooshing sound as in step 4.

  8. Repeat: This completes one breath cycle. Now inhale again and repeat the cycle for three more breaths, for a total of four breaths.

  9. Finish: After completing the four breaths, relax and breathe normally. You can open your eyes if they were closed.

The key to the 4-7-8 technique is to maintain the ratio of 4:7:8 for the inhale, hold, and exhale, respectively. It's important to do this technique slowly and deliberately, taking your time with each step. As you practice, you can gradually increase the number of cycles if you wish. The 4-7-8 breathing technique helps relax the nervous system, reduce anxiety, and promote a sense of calm. It can be used as a quick relaxation exercise throughout the day or as a tool to help you fall asleep more easily at night. It's especially useful during stressful situations when you need to regain composure and focus.


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