Exercise 1:
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can
be done anywhere. Although you can do the exercise in any position, sit with your
back straight while learning the exercise. Place the tip of your tongue against the ridge
of tissue just behind your upper front teeth, and keep it there through the entire
exercise. You will be exhaling through your mouth around your tongue; try pursing your
lips slightly if this seems awkward.

•Exhale completely through your mouth, making a whoosh sound.
•Close your mouth and inhale quietly through your nose to a mental count of four.
•Hold your breath for a count of seven.
•Exhale completely through your mouth, making a whoosh sound to a count of eight.
•This is one breath. Now inhale again and repeat the cycle three more times for a total
of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your
mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice
as long as inhalation. The absolute time you spend on each phase is not important;
the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the
exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can
slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing
drugs, which are often effective when you first take them but then lose their power
over time, this exercise is subtle when you first try it but gains in power with repetition
and practice. Do it at least twice a day. You cannot do it too frequently. Do not do
more than four breaths at one time for the first month of practice. Later, if you wish,
you can extend it to eight breaths. If you feel a little lightheaded when you first
breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool
that you will always have with you. Use it whenever anything upsetting happens -
before you react. Use it whenever you are aware of internal tension. Use it to help you
fall asleep. This exercise cannot be recommended too highly. Everyone can benefit
from it.
Breathe In God, Breathe out Stress