4-7-8 Breath - Relaxation Exercise 

I am using this new 4-7-8 Breath - Relaxation Exercise whenever anything upsetting happens and before I react to upsetting event. You can use it whenever you are aware of internal tension. You can also use it to help you fall asleep. 

STEPS 

1. Exhale through your mouth 
2. Close your mouth and inhale quietly through your nose to a count of 4. 
3. Hold your breath for a count of 7. 
4. Exhale completely through your mouth to a count of 8. 
5. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. 

Do it at least twice a day.

Credits : https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf