This is an exercise based on ancient pranayama practices of breath control.

Search for "4-7-8 Breathing" to learn more about the technique.

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4 counts - Inhale through the nose and fill the lungs with air.

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7 counts - Hold that air in your lungs and relax the body.

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8 counts - Exhale the air out of your mouth using a gentle blow (as if you wanted to make a candle flame flutter).

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Repeat the cycle four times to test how the practice affects you.

Add repetitions at your pace to deepen practice.

Practitioners report it can quickly reduce stress during the day and improve sleep when done before bedtime.