Feeling overwhelmed or stressed?

Try the 4-7-8 breathing exercise - for relaxation and stress management

• Exhale completely through your mouth
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely to a count of eight.
• This is one breath. Now inhale again and repeat the cycle two more times.

If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This breathing exercise is a natural tranquiliser for the nervous system. This exercise is subtle when you first try it, but gains in power with repetition and practice. 

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep or if you wake up during the night.