(Intro 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’re feeling really anxious or we’re overwhelmed. and 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 we would do if we were home. And this tip is another breathing exercise. Now I know I did a breathing exercise before on my anxiety video and that was the 4-by-4 breathing, I don’t know if any of you remember that but you breathe in for 4 seconds, you hold it for 4 seconds, you breathe out for 4 seconds. You do it 4 times. It’s really easy. That’s why it’s all 4’s. But today’s exercise is something that really works for me. And it is the 4, 7, 8 breathing. I know you’re thinking, “How is this any different? It’s just different amounts of time.” Well, for some reason, when we double the amount of time we actually breathe out, versus the breathe in. We’re breathing in for 4 seconds still but we’re breathing out for 8. And for some reason when we do that it has a more purifying effect on the body. and it relaxes our nervous system. So, when you feel like your heart is beating out of your chest or everything, you feel like adrenaline tingling in your fingers and all that horrible anxiety feeling, this can be something you can do. So, if you’re feeling a little anxious today and want to do it with me, I’m going to run you through a couple of breathes. of it. Just one run and we’ll see how it goes. so, the whole time you want to have your tip of your tongue right behind your front teeth where your gum and your teeth meet. Why? I don’t know but it’s supposed to help relax us so we’re just going to do what we’re 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’re going to breathe out all our air. Putting my tongue, breathing in for 4 seconds, through my nose. when i get to the top, I hold it for 7 seconds. And then I breathe out Okay. So let’s do it again. (breathes in) (breathes out) (breathes in) (Breathes out) (Breathes in) (Breathes out) And you’re supposed to do that 4 times So that’s kind of what I did there while I was telling you what I was doing and then 3 on my own. So, to be honest, right now it makes me very sleepy. It’s like, “okay. Ready for a nap.” So, we’re going to breathe in for 4 seconds, we’re going to hold it for 7, and we’re going to breathe out for 8. All the while keeping our tongue behind our front teeth where our gums meet. We’re breathing in through our nose and out through our mouth. And this can really help calm us And you can’t do this enough. There’s no, “Oh! I’m overdoing it. I shouldn’t do it anymore.” but i would try to do it if you’re able, 2 times a day. that can really help kind of level us out, reboot, go back out. Okay? So hopefully that’s really helpful. Like I said, always leave comments below and don’t forget to check out my website, KatiMorton.com for more tips and tricks from everybody else and it’s a great place to post and vent so we can get some extra support. And we’ll just keep adding these little tools to our toolbox as we make our way towards a healthy mind and a healthy body.