4-7-8 breathing exercise helps calm your heart rate, drop your blood pressure, and lower your blood sugar.
“Sit cross-legged or against a wall in a quiet place. Inhale for 4, hold for 7, and exhale for 8. Repeat for 5 minutes.”
“This technique doesn’t require you to sit in a box—instead, you follow a ‘squared’ breathing pattern that has been shown to relax.”
"Sit up straight in a comfortable chair with your feet on the floor. Inhale, hold, exhale, hold for 4 seconds. Repeat 4 minutes.”
This simple approach may enhance heart function and decrease blood pressure. Sit on a chair, floor, or bed. Close your right nostril with your right thumb and inhale through the left.
Cover your left nostril and exhale through your right. Re-inhale through your right nostril and exhale through your left. Cycle for 5 minutes.”
“Diaphragmatic breathing, also known as belly breathing, is not about your stomach. This deep breathing method may reduce stress, migraines, and eating problems.
“Sit down or lie on your back with one hand on your upper chest and another on your belly just below your ribcage—this is your diaphragm. Breathe in softly through your nose while counting to 4, feeling your tummy push your hand out while your chest hand remains still.”
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