From the course: Mindful Meditations for Work and Life

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Deep breathing: 4-7-8 technique

Deep breathing: 4-7-8 technique

From the course: Mindful Meditations for Work and Life

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Deep breathing: 4-7-8 technique

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- [Instructor] This is a deep breathing practice called 4-7-8. I'll walk you through the technique first, and then we'll do it together. We're going to take a breath inwards through our nose for a count of four. In, two, three, four. We're going to hold that breath at the top for a count of seven. Two, three, four, five, six, seven. And then we're going to exhale out of our mouth, kind of pursing our lips like (blows air) for a count of eight. Two, three, four, five, six, seven, eight. Now, you can do this standing up, sitting down. It's a great technique for relaxation, for curing or healing anxiety. And if you want to lay down at the end of the night, it really is helpful to go to sleep. And so it's one breath, four cycles. So let's try one cycle. So, breathe in through your nose. Two, three, four. Hold, two, three, four, five, six, seven. Exhale through the mouth. Three, four, five, six, seven, eight. Good. One note, keep the tip of the tongue in the hard palate, in the fleshy part…

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