Quick relaxation with the 4-7-8 breathing exercise
Today is another particularly stressful day: everything is coming at you and the next trouble is already inevitable. Your pulse and blood pressure are rising, your heart is racing. You feel like you simply can't breathe. This is exactly the moment to press the STOP button! Give yourself a breather.
Although we often take it for granted and only notice it in passing, our breathing is essential. It keeps us alive, but in order to achieve rapid de-stressing, it is important to listen to your inner self - and to be aware of your breathing.
Relaxation with the 4-7-8 breathing exercise
There is a simple rule that you can use to quickly slow down and fall asleep more easily. With the help of the 4-7-8 rule, even very stressed people can relax in just a few minutes.
Do this breathing exercise in the morning in a relaxed sitting position at home or in the office. This will give you a more relaxed start to the day.
This method is also said to help regulate the pulse and calm the nerves before stressful situations, exams, anxiety, fear of flying and panic attacks. Would you like to fall asleep better? Then do the exercise in the evening in a comfortable position in bed.
How to achieve relaxed breathing
Caution: Place the tip of the tongue loosely on the upper palate, behind the incisors. It is important not to change this basic position of the tongue in the mouth during the entire breathing exercise.
"Old" air out
Let the air flow out of your lungs until your chest "collapses" and you feel completely empty. Blow out the air slowly and noisily through your mouth. The air flows past the train lying loosely on the palate.
Inhale
Now breathe in calmly and gently through your nose and count to four. You will feel how the slow, deep breathing lowers your pulse.
Hold your breath
Now hold your breath and slowly count to seven. Your body is now particularly well supplied with oxygen. Tension is released and the stress of the day disappears.
Exhale
Let the air out slowly and deeply (again with a slight noise) through your slightly open mouth. Count to eight at the same speed as when you inhaled. The slow exhalation leads to deep relaxation.
Repeat
Repeat the exercise four times at first, then eight times when you are more practiced.
