The 4-7-8 Method
The 4-7-8 breathing method, also known as the relaxing breath, is the perfect portable stress reliever and sleep aid.
First, we’re going to position the tongue just behind your upper front teeth and keep it there for the entire practice.
Start by exhaling completely, then:
- Breath quietly through the nose to the count of 4
- Hold to the count of 7
- Then blow air out forcefully, with a whoosh sound, to the count of 8.
The exact timing of the breaths is not important here, but the ratio of 4:7:8 is. So you can speed up or slow down the count in your head to what is most comfortable. Generally, the slower you are able to go the better.
Click play for a guided 4-7-8 method.