478 breathing forces the mind and body to focus on regulating your breath. It gives your organs and tissues an oxygen boost. 478 breathing has been described as a natural tranquilizer for the nervous system. At first you may not feel the effects, although the more you practice 478 breathing the more powerful it becomes.

1. Sit or lay down in a comfortable place

2. Place tongue against the back of the top of your teeth, keep it there

3. Exhale all air through your mouth

4. Close lips inhale through your nose for a count of 4

5. Hold for a count of 7

6. Exhale through the mouth for a count of 8

7. Repeat 4x