The ‘478’ Breathing Technique

Created by Dr. Andrew Weil this is breathing exercise to help you relax: 

1. First, let your lips part. Exhaling completely through your mouth.
2. Next, close your lips, inhaling silently through your nose as you count to 4.
3. Then, for 7 seconds, hold your breath.

Control your breath. When anxious, we tend to overestimate a situation, signaling the nervous systems that it's a danger.

This triggers physiological responses, like increased heart rate and breathing. So, you might feel breathless or hyperventilate, creating a loop that w...

1. Imagine your body as a balloon that slowly inflates and slowly deflates. Keep this image in your mind to get the maximum benefits from this breathing technique.
2. Close your eyes and breathe in slowly and deeply through your nose.
3. Hold your breath for 3 seconds.
4. Slowly ...