4-7-8 breathing
The 4-7-8 breathing technique, also known as "relaxing breath," is a simple breathing exercise that can help reduce stress, anxiety, and promote relaxation. It was developed by Dr. Andrew Weil, a Harvard-trained physician who specializes in integrative medicine.
The technique involves inhaling through the nose for a count of four, holding the breath for a count of seven, and exhaling through the mouth for a count of eight. The counts are typically done silently in the mind, and the technique is usually repeated for four breaths in a row.
Here's how to practice the 4-7-8 breathing technique:
Sit comfortably with your back straight and your feet on the floor, or lie down if you prefer.
Place the tip of your tongue on the roof of your mouth, just behind your front teeth.
Inhale through your nose for a count of four.
Hold your breath for a count of seven.
Exhale through your mouth, making a whooshing sound, for a count of eight.
Repeat the cycle three more times.
(Please note that this breathing technique should not be practiced while driving or operating machinery, as it can cause dizziness or lightheadedness in some people.)
The 4-7-8 breathing technique is thought to work by increasing the amount of oxygen in the body, which can have a calming effect on the nervous system. It also helps to slow down the heart rate and promote relaxation. I have found it super effective with performance anxiety, and times when I need a tangible way to give my nervous system some love. It can be especially helpful before bed to help calm the mind and improve sleep quality.