(music)
Hi there! It's Kati again
thank you so much for checking back
Now today's topic is kind of just another little tip
or a tool, something we can store away
and we can use when we are feeling really anxious
or overwhelmedand we're possibly out and we don't know what to do
we can't sit in a room and journal,
we can't really blare music, or scream
or anything that we would do if we were home
and this tip is another breathing exercise
Now I know that I did a breathing exercise before on my anxiety video
and that was the four by four breathing
I don't know if any of you remember that
but you breathe in for four seconds
hold it for four seconds
you breathe out for four seconds
you do it four times, it's really easy.
That's why it's you know, it's all four's
But today's exercise is something that really works for me, and it is the 4-7-8 breathing
I know you are thinking, "how is this any different?
it's just different amounts of time!"
Well for some reason, when we double the amount of timewe actually breathe out
versus the amount of time we actually breathe in
we actually breath in for four seconds still,
but we are breathing out for eight,
for some reason when we do that,
it has a much more purifying effect on the body
and it relaxes our nervous system
So when you're feeling like your heart is beaing out of your chest
or everything you know you feel like adrenaline tingling in your fingers
and all that horrible anxiety feeling
this can be something you could do.
So if you want to, so if you are feeling a little anxious today,
if you want to do it with me, I'm going to run you through
a couple breathes of it, just one run.
and we'll see how it goes, okay?
So the whole time, you want to have the tip of your tongue right behind your front teeth
where your gum and your teeth meet. Why? I don't know. but it is supposed to help relax us
so we are just going to do what we are supposed to do, right?
So we put our tongue behind, right there.
We're going to keep it there no matter what we're doing
So first we want to breathe out all our air. (exhales loudly)
putting my tongue, breathing in for four seconds through my nose
when I get to the top, I hold it for 7 seconds