4-7-8 BREATHING
The 4-7-8 Breath (aka the Relaxing Breath) is said to put the practitioner in a relaxed state almost immediately. Dr. Andrew Weil says that “This breathing exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it, but gains in power with repetition and practice. 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 month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.”
Sit in good alignment with a straight back.
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
To begin, exhale out completely through your mouth; try pursing your lips slightly if this seems strange.
Close your mouth and inhale quietly through your nose, silently counting to 4.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
ADDITIONAL RESOURCES
Breathing Exercises: 4-7-8 Breath by Andrew Weil, M.D. (Director of the Arizona Center for Integrative Medicine at the University of Arizona)