4-7-8 Intentional Breathing
The 4-7-8 breathing exercise is a simple, yet effective, way to calm your mind and body. It is an intentional breathing exercise that is derived from the ancient yoga practice of pranayama, which uses the breath to regulate the nervous system.
Here's how it works:
Close your mouth and place your tongue on the roof of your mouth, just behind your upper teeth.
Inhale slowly through your nose for a count of four.
Hold your breath for a count of seven.
Exhale slowly through your mouth for a count of eight.
If you find your mind wandering, that's okay. Just gently bring it back to your breath and the counts.
6. Repeat this cycle 4-5 times.
Here are some of the benefits of 4-7-8 breathing:
Reduces stress and anxiety. Intentional breathing can reduce stress and anxiety by calming the mind and body.
Improves sleep quality. Help improve sleep quality by making it easier to fall asleep and stay asleep.
Reduces pain. Help reduce pain by relaxing the muscles and reducing tension.
Improves concentration and focus. Help improve concentration and focus by calming the mind and body.
Reduces blood pressure. 4-7-8 breathing can help reduce blood pressure by calming the nervous system.
The 4-7-8 breathing exercise is an easy way to relax and de-stress. 4-7-8 breathing can be done almost anywhere, anytime, and it doesn't require any special equipment. It can be a helpful way to prepare for bed, manage anxiety, or to calm yourself down before/during/after a stressful situation.
There are plenty of guided 4-7-8 breathing meditations online that can also add some extra dimensions to the practice. Give it a try and see how it works for you.