Step 1: Sit in a quiet place, up straight while you learn. As you get good at it you can do it anywhere, and in any position you choose.
Step 2: Place the tip of your tongue above and behind your upper front teeth, (on the gum), and keep it here throughout the exercise. You can purse you lips if that is more comfortable.
Step 3: Dr. Weil's technique called "4-7-8"
- 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 time of each phase is not important. The ratio of 4:7:8 is. If you have trouble holding your breath, speed up a little, but keep to the ratio of 4:7:8 for the three phases. With practice you can slow down and may be able to inhale and exhale a bit more deeply.
Dr. Weil says this exercise is a natural tranquilizer for the nervous system. At first it's subtle but gains power with repetition and practice. Do it at least twice a day. You can't do it too much but don't do more than four breaths at one time for the first month. Later, if you wish, you can extend it a few breaths. If you feel a little lightheaded at first, do not be too concerned. It should soon pass.
Once you know this technique, it will be a very useful tool. You can use it when something upsetting happens - before you react. Use it when you feel tense. Use it to help you fall asleep.
This is an easy, useful technique. Here's to a better breathing day!!
