4-7-8 Breathing Exercise For Stress Reduction, Peace and Calm

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4-7-8 Breathing Exercise

Every Sunday we offer mindfullness guides. Today we explore the 4-7-8 breath technique for stress reduction, peace and calm.

4-7-8 Breathing Step-by-Step Guide

1. Find a Comfortable Position
   Sit or lie down in a comfortable position. Ensure your back is straight if you're sitting. Gently close your eyes.

2. Inhale Deeply
   Take a deep breath in through your nose for a count of four. Feel your lungs fill with air and your chest rise.

3. Hold Your Breath
   Hold your breath for a count of seven. This pause allows your body to fully absorb the oxygen.

4. Exhale Slowly
   Exhale completely through your mouth for a count of eight. Make a whooshing sound as you release the air.

5. Repeat
   Repeat this cycle for a total of four breaths. Focus on the rhythm and let your mind settle.

Tips for Success

• Focus on Your Breath: Concentrate on the sensation of the air entering and leaving your body. This focus can help distract your mind from anxious thoughts.

• Stay Present: If your mind starts to wander, gently bring your attention back to your breathing.

• Practice Regularly: Incorporate this exercise into your daily routine to help manage anxiety over time.

By dedicating just five minutes to this breathing exercise, you can significantly reduce feelings of anxiety and promote a sense of calm.