4-7-8

Best for: Reducing Anxiety and Stress, Improving Sleep, Relaxation, Managing Cravings, Regulating Emotional Responses (e.g. Anger)

Technique Instructions:

• You can practice this technique sitting, standing, or lying down.

• Begin by exhaling completely through your nose.

• Inhale evenly through your nose to a mental count of four. Try not to rush your count.

• Hold your breath for a count of seven. Again, try not to rush your count, but if you have trouble holding your breath to a count of 7, gently speed up your count to accommodate getting to 7.

• Exhale slowly to a count of eight. Keep your exhale even through the 8 count.

• Practice to maintain steady even counting and breathing through each of the three phases of the technique.

• This is one round.

• Initially practice for 3 rounds then practice additional rounds as you feel necessary.

• Extra Challenge: With each successive round, count slower.

• Add a Meditative Component: With each 8 count exhale, visualize/focus on feeling the sensation of oxygenated energy expand out of your lungs into your body.