Breathwork Bundle (150 pages)

4-7-8 BREATHING

The 4-7-8 breathing technique is a powerful tool for promoting re laxation and reducing anxiety. This practice can help to calm the nervous system and prepare your body for sleep. Find a comfortable position, either seated with your back straight or lying down. Close your eyes and place the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keep it there throughout the exercise. Begin by exhaling completely through your mouth, making a whooshing sound. Close your mouth and inhale quietly through your nose to a count of four. Hold your breath for a count of seven, allowing the breath to settle within your body. Exhale completely through your mouth for a count of eight, making the same whooshing sound as before. This completes one breath. Repeat the cycle for a total of four breaths. As you become more comfortable with the technique, you can gradually increase the number of breaths to eight. Focus on the counting and the sensation of the breath moving in and out of your body. This practice can help to reset your nervous system, leaving you feeling calm and centered.