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Breathing and Stress - Adults

Dr. Russell H. GreenfieldBreathing is something that many of us take for granted. Relaxed breathing can help you manage stress, lower blood pressure and sleep better at night. I would like to share a breathing technique with you that can help reduce stress in just a few quick minutes. I was taught this exercise by my mentor, Dr. Andrew Weil, and regularly offer it to my patients.

THE 4+7+8 BREATHING EXERCISE
Start by getting into a relaxed position - either seated or lying down. Gently place the tip of your tongue right behind your upper teeth, and leave it there for the entire exercise. Quietly breathe in through your nose to a count of 4, hold your breath to a count of 7, and exhale (making just a little bit of noise) through your mouth to a count of 8. Breathe in quietly to bring in peace and quiet, breathe out a little noisily to get rid of tension and anxiety. Breathe slowly and comfortably, but maintain the 4+7+8 cadence.

Repeat the cycle (4+7+8) four times in a row. Of course, to receive 1 point you need to do the exercise at least 4 times a day. You can use the exercise more frequently if you like, provided you allow yourself at least 5 minutes between sets.

Practice this technique with Dr. Russ