Ritual for relaxation

The 4-7-8 breathing ritual for a restful night

This relaxing breathing technique is based on pranayama, the breathing exercises in yoga.

Place the tip of your tongue lightly against your upper incisors. Now breathe in through your nose for 4 seconds with your mouth closed and then hold your breath for 7 seconds. Then exhale through your open mouth for 8 seconds.

Repeat this exercise several times. The calming effect increases with the frequency of repetition. Practice this breathing technique as required or as an evening ritual before going to bed. 4-7-8 breathing can also have a calming effect in exceptional stressful situations.