Roscoe's Thoughts

The 4-7-8 breathing exercise is a quick and easy way to lower blood pressure. It takes less than two minutes, and you can do it anywhere, anytime. Follow these simple steps:

1.) Empty your lungs and inhale through your nose while silently counting to four.
2.) Hold your breath to the count of seven.
3.) Exhale through your mouth for a count of eight.
4.) Repeat this process consecutively three or four times in a row.

Try these tips to make the exercise more comfortable and effective:

If you’re unable to meet these counts comfortably, slowly work your way up to four, seven and eight seconds. Perhaps start with two, three and four seconds. The main goal is to exhale twice as long as you inhale.
Tuck the tip of your tongue behind your upper front teeth throughout the entire exercise. Proper tongue posture opens your upper airway.
Exhale audibly out of your mouth, making a quiet whoosh sound to ensure you’re exhaling consistently at the correct speed.
Repeat this exercise at least twice per day. More frequently is even better!
After practicing this exercise for a few months, you can advance to eight breaths in a row. Be sure to take a break if you start to feel lightheaded.

---

by Roscoe