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4-7-8 Breathing

During the entire breathing exercise below, rest the front/tip of your tongue on the roof of your mouth just behind your front, top teeth.

Start by taking a deep breath (approximately 4 seconds) through the nose and exhale through your diaphragm (stomach area for 4 – 6 seconds).




  1. Breathe through your nose for 4 seconds, filing your stomach area.

  2. Hold your breath for 7 seconds.

  3. Exhale your breath for 8 seconds. While you exhale, purse your lips similarly to how they would be as if you had a straw in mouth but just a little looser than that. As you exhale for the 8 seconds, make a slight “whoosh” sound as you let all of the air out over the 8 seconds.

  4. Try doing this for 4 rounds.


This technique, like other controlled breathing exercises, can help relax you, increase your focus, replenish the oxygen in the body, and ease stress and anxiety. Some use this exercise to help them fall asleep while others use it to help them be alert and refreshed.  Like any new exercises, it takes practice and it also takes time for start feeling its impact.


Give it a try and remember, you are choosing to do this to help increase your resilience and enhance your mental health.

This is the way, onward warr;ors!

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