The 4-7-8 breathing method is described as a “natural tranquilliser for the nervous system,” by its creator Andrew Weil.
It involves breathing in for 4 seconds, holding your breath for 7 seconds, and breathing out over the course of 8 seconds. And then repeating this 8 times.
It’s easy to find research supporting the benefits of mindful breathing: from anxiety reduction, improved sleep, and lowering blood pressure.
And I’ve found following the 4-7-8 breathing method works really well if I want to relax at the end of a long day, or if I need a moment of quiet during the day.
Give it a go!