"4-6-8-6-4" breathing exercise to sooth the body and mood

Here is one simple breathing exercise you do can pretty much anytime (but better before and after any kind of work out, also before you go to bed).

1.Sit comfortably (it's recommended to sit on your knees on the floor), with your spine straighten. Do all the following using abdominal breathing (belly breathing).
2.Close your eyes, relax. Take a deep and full abdominal inhale (belly breathe), and exhale slowly. Remember it as your 100% breath.
3. Now inhale only 40 out of your 100, then take twice the time of the inhaling time to exhale (if you spend 05. second inhaling, spend 1 second to exhale)
4.Next, inhale only 60 out of your 100, then take twice the time to exhale.
5.Next, inhale only 80 of out your 100, then take twice the time to exhale.
6.Next, inhale only 60 out of your 100, then take twice the time to exhale.
7.Next, inhale only 40 out of your 100, then take twice the time to exhale.
8.then slowly go back to your normal breathing and feel your body for several seconds or longer if your wish. Then open your eye to complete the exercise.

-Use abdominal breathing for the entire exercise
-Focus on your breathing and consciously control the amount of air you are inhaling
-Must relax the shoulder areas


This exercise is perfect to sooth the body and release temporary tension and stresses. It will create a good mood for you and make you feel comfortable.