While there are many variations, the 4–4–8 breath technique is simple and very effective for any environment.
The 4–4–8 Breathing technique is great to use when you feel stressed or tense because it can help to calm the nervous system, clear the head of distractions and reduce stress.
- While sitting, breathe in through your nose for a count of 4, taking the breath into your stomach.
- • Hold your breath for a count of 4.
- • Release your breath through your mouth with a whooshing sound for a count of 8.
- • Without a break, breathe in again for a count of 4, repeating the entire technique 3–4 times in a row.
- • Focus on counting when breathing in, holding the breath, and breathing out.
Back and neck focused stretches
Stretch 1 — while seated, tuck the chin in toward your chest, then slowly raise your chin up until you are looking up to the sky. Do this 5 times.
Stretch 2 — while seated or laying down, look as far to the right as you can comfortably, then slowly move your head until looking as far to the left as you can comfortably. Do this 5 times.
Stretch 3 — raise your hands straight above your head, twist your shoulders and upper back to the right, bring your arms down to shoulder level, and hold for 3 seconds.
Move your body back to a straight position and raise your arms back overhead at the same time. Repeat the stretch on the left side.
Do this stretch 3 times for each side.
Stretch 4 — while lying down, bend your right knee, rotate your right knee to the left side of your body, hold for 3 seconds. Bring your knee back up and then lay your leg down flat.
Bend your left knee, rotate your left knee to the right side of your body, hold for 3 seconds. Bring your knee back up and then lay your leg down flat.
Do this for 3 times with each leg.
Pressure point activation
Massage firmly using 2 fingers at each of the points listed below.
- The space between your eyebrows
2. The midpoint of your jawbone where the upper and lower teeth meet
3. The area between your thumb and first finger
4. The nape of your neck (very top of neck)
Do not massage, but instead gently touch the inside of your elbow on both arms
The audio vibration of humming is a mood stabilizer. Similar to the chants of monks, these audio tricks can soothe you almost anywhere because the light sound of humming in internal.