4 -7- 8 Breathing Exercise

Beginner Tips:
Anyone can do it...
Ideally, sit with your back straight.

Place the tip of your tongue against the ridge of tissue just
• Simple
behind your upper front teeth, and keep it there through the • Quick
entire exercise.
• No equipment needed
Exhale through your mouth around your tongue; try pursing
your lips slightly if this seems awkward • Do it anywhere

STEPS
qq Exhale completely through your mouth, making a whoosh sound.
qq Close your mouth and inhale quietly through your nose to a mental count of 4.
qq Hold your breath for a count of 7.
qq Exhale completely through your mouth, making a whoosh sound to a count of 8.
qq This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Are the numbers important?
The absolute time you spend on each phase is not impor-
tant; 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 exhal-
ing more and more deeply.
Why should I do it?
This exercise is a natural tranquilizer for the nervous sys-
tem. 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. Use this new skill
whenever anything upsetting happens - before you react.
Use it whenever you are aware of internal tension. Use it
to help you fall asleep.
How often?
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.

Sensory Visualization Technique

o Find a private, calm space and make yourself comfortable.
o Take a few slow and deep breaths to center your attention and calm yourself, then close your eyes.
o Imagine yourself in a beautiful location, where everything is as you would ideally have it. Some people
visualize a beach, a mountain, a forest, or a being in a favorite room sitting on a favorite chair.
o Imagine yourself becoming calm and relaxed, or smiling, feeling happy, having a good time.
o Focus on the different sensory attributes present in your scene so as to make it more vivid in your mind.
For instance, if you are imagining the beach, spend some time vividly imagining the warmth of the sun
on your skin, the smell of the ocean, seaweed and salt spray, and the sound of the waves, wind and
seagulls. The more you can invoke your senses, the more vivid the entire image will become.
o Remain within your scene, touring its various sensory aspects for 5-10 minutes or until you feel relaxed.
o Open your eyes, resume your day
Healthy Ways of Coping with Stress
SUPPORT: Talking about a stressful event with a supportive person can be an
effective way to manage stress. Seek external support instead of self-isolating
RELAXATION: May include practicing meditation, progressive muscle relaxation or
other calming techniques, sitting in nature, or listening to soft music.
PROBLEM-SOLVING: This involves identifying a problem that is causing stress, then
developing potential solutions for effectively managing it.
HUMOR: Making light of a stressful situation may help people maintain perspective
and prevent the situation from becoming overwhelming.
PHYSICAL ACTIVITY: Exercise can serve as a healthy form of stress relief. Can help
people cope with stress and the after effects of traumatic events.

BGSU COUNSELING CENTER - Talk to someone

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Walk-In Hours: Monday - Friday: 1:30 - 4:00
Location: 715 Leroy, Room 104 College Park Building
Phone: 419-372-2081 https://www.bgsu.edu/counseling-center.html