Just Breathe: The 4-7-8 Relaxing Breath Technique

A simple and effective breathing exercise for reducing stress and anxiety is called “4-7-8” or “relaxing breath” technique. This technique can help calm your nervous system and promote relaxation. Here’s a step-by-step guide:

Find a Quiet Space:

Choose a quiet and comfortable place where you can sit or lie down. Ensure that you won’t be disturbed for a few minutes.

Sit or Lie Down Comfortably:

Sit with your back straight or lie down on your back, whichever is more comfortable for you. Place your hands on your lap if sitting or by your sides if lying down.

Close Your Eyes:

If you’re comfortable doing so, close your eyes to eliminate distractions and focus on your breath.

Relax Your Jaw:

Gently let your jaw relax, and part your lips slightly. Keep your tongue resting against the roof of your mouth, just behind your front teeth.

Inhale Quietly Through Your Nose (4 seconds):

Begin by taking a slow, deep breath in through your nose. Count to four in your mind as you inhale. Feel your abdomen expand as you fill your lungs with air.

Hold Your Breath (7 seconds):

After inhaling, hold your breath for a count of seven. Try to remain still and relaxed during this pause.

Exhale Slowly and Completely (8 seconds):

Exhale slowly and completely through your mouth, making a whooshing sound as you release the air. Count to eight in your mind as you exhale. As you breathe out, let go of any tension or stress.

Repeat the Cycle:

Repeat steps 5 to 7 for a total of four breath cycles. This means you’ll inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds four times in a row.

Continue Regular Breathing:

After completing four cycles of relaxing breath, return to your normal, natural breathing pattern. Pay attention to the sensation of your breath and the feeling of relaxation in your body.

Reflect and Observe:

Take a moment to notice how you feel. You should experience a sense of calm and reduced stress. This exercise can be repeated as needed throughout the day.

Remember, consistency is key when it comes to using relaxing breath exercises for stress and anxiety relief. Practicing this exercise regularly can help you build resilience against stress and improve your overall well-being.

(courtesy of Chatgpt)