Скачать или смотреть 4-7-8 Deep Breathing by GoZen | JanettaHolisticRN

The simplest way to practice in times of stress or anger is to:

Close your eyes....
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 type of breathing is known as 4-7-8 breathing or Relaxing Breath)

As you can see, the body’s natural ability to fight or flee from a perceived threat has been useful throughout the ages and is still useful today. However, reversing the process through breathing exercises places you in a better position to think more clearly and reason about the stress or issue that you’re facing.

Reference for 4-7-8 breathing: Dr. Weil dot com.

Blog post on Why I and my clients practice Deep Breathing here:

https://www.janettaholisticrn.com/sin...

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Thanks for watching!
#POP
Your Holistic Nurse,
J