Practice this breathing exercise twice a day.
Once you have practice for a few weeks, you can use this meditation to assist you in managing your stress. You can use this exercise when someone cuts you off in traffic, when you are feeling angry or overwhelmed. You can also use this meditation to help you sleep.
The process is to:
- breath in quietly through your nose for a count of 4
- hold for a count of 7
- forcefully breath out to a count of 8, pushing out your lips.
Start with no more than 4 breathing cycles, and, with practice, over time extend to a maximum of 8.