4-7-8 Method

Do 4-7-8 breathing anytime you feel stressed. Practice doing it before you respond to an upsetting situation and whenever you're having trouble getting to sleep.

First find a comfortable place to sit with your back straight. Place your tongue against the back of your top teeth and make sure to keep it there. Then, start the exercise.

4 counts

Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps.. Close your lips and inhale through your nose for a count of four

7 counts

Hold your breath for a count of seven.

8 counts

Now, exhale completely through your mouth for eight counts. This completes one cycle. Repeat for three more cycles.