Category: Anxiety

4-7-8 Breathing Technique

One simple way to shut of the constant chatter in your mind and to calm the nerves is the 4-7-8 breathing technique. It is easy to learn and can be used in almost any setting. Here is how it works.
1) breath in deeply through your nose and count silently to 4.
2) hold the breath and count to 7
3) breath out of your mouth in a slow and controlled manner with lips pursed like blowing through a straw and count to 8.
Repeat this pattern of breathing for three to four minutes or more.
You will notice a decrease in the chatter in your mind, a decrease in your heart rate, and an overall feeling of calm and peacefulness.
Give it a try
This technique will also help you to fall asleep on those nights you just cant seem to turn off your mind.