When stress is overwhelming or sleep feels like a distant dream, the 4-7-8 breathing technique is a powerful tool that can help reduce anxiety and promote calm, according to CentraState psychiatrist Ankur Desai, MD.
Here’s how this simple exercise works: gently inhale through your nose for 4 seconds, relax and hold your breath for 7 seconds and then slowly exhale through your mouth for 8 seconds.
Dr. Desai recommends doing three sets of four repetitions while thinking about a positive or relaxing image.
Whether you’re steadying your nerves before a work presentation, getting centered for a game or simply winding down for the night, conscious breathing is a reliable technique to tackle tension and help you feel at ease.
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