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Healthy Life - The Relaxing 4-7-8 Breath

By Sabina Brownstein

Legal & Real Estate

Home, Garden & Decoration

Global Topics

Inside Ibiza

Health & Wellness

Ibiza Optimista

Published in Ibicasa Magazine on 15/06/2019

Our breathing is something that we can control and regulate, so it is a useful tool for achieving a relaxed and clear state of mind. Practicing regular, mindful breathing exercises not only calms and energizes the mind, but it can also help with stress-related health problems. The 4-7-8 breath is one of the simplest and most effective breathing exercises, and it is also an excellent way to prepare for meditation. 

  • Place the tip of your tongue just behind your upper front teeth.
  • Exhale completely through your lips.
  • Close your mouth and inhale through the nose to a count of FOUR.
  • Hold your breath for a count of SEVEN.
  • Exhale through the mouth to a count of EIGHT.
  • Repeat the cycle for a total of four full breaths.
  • Use the same cadence/timing for counting 4, 7 and 8.

Always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8. With practice you will get used to inhaling and exhaling more and more deeply.

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