This breathing exercise is a natural tranquilizer for the nervous system.<\/p>\n
This exercise is subtle when you first try it, but gains in power with repetition and practice.<\/p>\n
Try to do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first weeks of practice.<\/p>\n
Later you can extend it to eight – ten breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it is normal and will pass.<\/p>\n
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you.<\/p>\n
The 4-7-8 breathing exercise is simple and takes almost no time, requires no equipment\u00a0and can be done anywhere.<\/p>\n
Sit with your back straight or lie down if you prefer that.<\/p>\n
Place the\u00a0tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.<\/p>\n
You will be exhaling through your mouth around your
\ntongue; try pursing your lips slightly if this seems awkward.<\/p>\n
\u2022 Exhale completely through your mouth, making a whoosh sound.<\/p>\n
\u2022 Close your mouth and inhale quietly through your nose to a mental count of four.<\/p>\n
\u2022 Hold your breath for a count of seven.<\/p>\n
\u2022 Exhale completely through your mouth, making a whoosh sound to a count of eight.<\/p>\n
\u2022 This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.<\/p>\n
Note that with this breathing technique, you always inhale quietly through your nose<\/strong> and\u00a0exhale audibly through your mouth<\/strong>.<\/p>\n The tip of Exhalation takes twice as long as inhalation.<\/strong><\/p>\n The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.<\/p>\n If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases.<\/p>\n With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.<\/p>\n
\nyour tongue stays in position the whole time.<\/p>\n