Internal Family Systems (IFS) Therapy Bundle (444 pages)

4-7-8 Breathing Exercise: Begin by finding a comfortable, quiet place to sit or lie down. Close your eyes if it feels right to do so. Place one hand on your belly and the other on your chest to connect more deeply with your breath. Take a slow, deep breath in through your nose for a count of 4, allowing your belly to rise as you fill your lungs with air. Hold this breath for a count of 7. Try to clear your mind and focus solely on the sensation of holding your breath. Exhale slowly and completely through your mouth for a count of 8, letting your belly fall. This completes one breath cycle. Repeat this cycle for at least four breaths, or continue for a few minutes if it feels comfortable.