Breathing techniques offer instant medicine to an unregulated nervous system. This technique, called 4-7-8 breathing, is an emotional regulation tool and involves inhaling through the nose for a count of 4, holding the breath for 7 seconds, and then exhaling through the nose for a count of 8 seconds. It can bring immediate relief to an anxious mind and body, help you to calm the nervous system before sleeping, or even be used between daily activities to counteract busyness and overwhelm and promote presence. In this meditation I will guide you through the practice, counting with you as we go along.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com