Four, Seven, Eight - Relax!
4.7.8 or Relaxing Breath Exercise
The 4-7-8 breathing exercise was created by the respected integrative medicine pioneer, Dr. Andrew Weil. I have road tested it in the most stressful situations and it works.
Exhale completely through your mouth, making a whoosh sound.
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 through your mouth, making a whoosh sound to a count of eight.
This is one full breath cycle. Now inhale again and repeat the cycle three more times for a total of four breathing cycles.
If the breath holding is too long, speed up your count but keep the ratio the same.
Do it at least twice a day. You cannot do it too frequently.
Do not do more than four breaths at one time for the first month of practice.