Adapted from DrWeil.com
This exercise is a natural tranquilizer for the nervous system. It becomes more effective with time and can be done as often as you like. You can use this whenever something upsetting happens, before you react. It is also helpful for internal tension and for insomnia.
- Sit comfortably with your back straight.
- Place your tongue on the ridge just behind your front teeth.
- 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.
The actual time you spend on each phase is not important; the ratio of 4:7:8 is important. You can do this more quickly at first if it is hard to hold your breath, and breathe more slowly as you get practice. Do it at least twice a day. 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. Don’t worry if you get a bit lightheaded at first.
