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Might seem too simple for some, but the 4-7-8 breath always helps me rest quickly and fully
1. Close eyes
2. Breath in through nose fully for 4 full seconds
3. Hold breath for 7 seconds
4. Exhale evenly pace for 8 seconds
<take a short break and repeat as needed>
Notes:
- I use "heartbeats" instead of seconds. Not everyone can detect their own HB, so if you can't, no worries. Heartbeats are self-regulating, so the first round is quick, second round is slower and third and subsequent rounds should get your HB to 50-70 beats per min (30-40 for me)
- it's important to do the FULL EIGHT SECONDS on the last step, even if your lungs are empty, keep pushing out
Not only is this good right before going to sleep, but also any time of the day where stress, anxiety, fatigue or any malaise feels like it's taking hold.
Also great right before an important decision to clear the mind. 0 reply
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