RELAX!!!!! Breathing exercise #1

(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