During this often extra busy season, I’d like to share a breathing technique that helps to calm and relax.
I learned about this method about 12 years ago when I attended a talk by Dr. Andrew Weil M.D. in San Mateo. It’s definitely a practice worth adding to your self-care toolbox. 
The technique is known as “4-7-8,” developed by Dr. Andrew Weil:
* Inhale to the count of 4 through your nose.
* Hold your breath to the count of 7.
* Exhale through your mouth to the count of 8.
Repeat this sequence several times.
Benefits include:
- Stress Reduction: This technique can instill a sense of calm by focusing on your breath and activating your parasympathetic nervous system, which helps reduce stress.
- Improved Sleep: The breathing pattern can quiet the mind and relax the muscles, making it easier to fall asleep.
- Better Emotional Regulation: Regular practice can potentially make you less reactive to stressful situations.
- Increased Concentration: Requiring you to count and focus on your breathing enhances concentration and mental clarity.
- Lowered Blood Pressure: Deep, slow breathing has been shown to help lower blood pressure.
- Enhanced Oxygenation: This increases oxygen flow to your bloodstream, which can improve energy levels and overall bodily function.
- Relaxation of the Nervous System: The prolonged exhale particularly helps in activating the body’s relaxation response.
Please consult with a healthcare provider before starting this practice if you have respiratory conditions or other health concerns.