Ratio Breathing (Follow detailed instructions in the description)

Francesca Wehr

January 14 2023 • Duration: 5 Minutes

The 4-7-8 breathing technique is based on pranayama breathing exercises. This mindful breathing exercise has shown to have many benefits for stress reduction and relaxation.

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Follow along with my guided 4-7-8 ration breath exercise and learn how to incorporate this breath work into your daily life.
Only do it for four cycles in a row in the beginning. After you get used to it, you can work up to ten cycles. You may feel lightheaded at first, but this will pass.
- Find a comfortable place to sit with your back straight.
- Place your tongue against the back of your top teeth and keep it there. To warm up the breath, exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps.
To begin:
1. Close your lips and inhale through your nose for a count of four.
2. Hold your breath for a count of seven.
3. Exhale completely through the nose to the count of eight.
This completes one cycle. Repeat for three more cycles. As you practice, work your way up to repeating for 9 more cycles.