The following 4-7-8 Relaxing Breath Exercise is from Andrew Weil, M.D.

I love this exercise.  It's simple, can be done anywhere, and takes almost no time.  I use it:

  • When I become aware of tension in my body.
  • BEFORE  I react to something upsetting that's happened.
  • To help me fall asleep.
  • To transition into my meditation.

According to Dr. Weil, this exercise is a natural tranquilizer for the nervous system.  Do it at least twice a day. For the first month of practice, don't do more than four breaths at one time.  This exercise is subtle at first, but it gains power with repetition and practice.  

When first learning this breathing exercise, sit with your back straight.

1.  Place the tip of your tongue behind your upper front teeth, letting it rest gently against the ridge of tissue there.  Keep it there through the entire exercise.

2.  Close your mouth and inhale through your nose for a count of 4.

3.  Gently rest at the top of your in-breath, holding your breath for a count of 7.

4.  Exhale completely through your mouth, making a whoosh sound to a count of 8.

REPEAT THIS CYCLE FOR A TOTAL OF 4 BREATHS.

Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. 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.

END WITH A SMILE!