4-7-8 Breathing

4-7-8 breathing can be used when you want to calm down, sleep better, reduce stress and cravings. It helps reduce the stress chemical cortisol and tones your Vagus nerve, which regulates your parasympathetic nervous system (the part of your system that helps you rest and digest).

How to practice:

Find somewhere comfortable to sit. If you can, close your eyes.

1. Breathe in through your nose to the count of four.

2. Hold the breath to the count of seven.

3. Exhale through your mouth to the count of eight.

4. The count of the breath is less important than the ratio, so if holding for so long feels like a stretch, people can try a 2-5-6, or 3-6-7 pattern.

   If you find this breath does not make you feel good, or increases stress, stop and breath normally.