Dr. Jacquelyn Paykel
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Dr. Paykel's Public Appearances - Resource Page
Oct. 16 - "The Gift of Resilience" St. Elizabeth Ann Seton, Green Bay, WI
Oct. 16 - "The Gift of Resilience" St. Elizabeth Ann Seton, Green Bay, WI
The 4-7-8 (or Relaxing Breath) Exercise for Relaxation
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the
exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue
just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your
tongue; try pursing your lips slightly if this seems awkward.
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position
the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:
7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With
practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take
them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it
at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if
you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will
pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever
anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This
exercise cannot be recommended too highly. Everyone can benefit from it.
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the
exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue
just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your
tongue; try pursing your lips slightly if this seems awkward.
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position
the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:
7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With
practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take
them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it
at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if
you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will
pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever
anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This
exercise cannot be recommended too highly. Everyone can benefit from it.
Suggested Readings
- Meditations for Women Who Do Too Much – Anne Wilson Schaef
Wherever You Go There You Are: Mindfulness Meditation in Everday Life – Jon Kabat-Zinn
The Book of Secrets: Unlocking the Hidden Dimensions of Your Life – Deepak Chopra
You Can Heal Your Life – Louise L. Hay
The Gift of Change: Spiritual Guidance for Living Your Best Life – Marianne Williamson
Recommended CDs
Guided meditation – www.healthjourneys.com
CDs with calming holiday music that is nostalgic for childhood (all can be found on Amazon.com)
- “ Inner Peace for Busy People; music to relax and renew”,
“Guided Meditations for Busy People” (audio CD),
“Christmas Break: Relaxing Jazz for Holidays” by Various Artists (Audio CD - 2006)”,
“Relaxing Christmas: A Collection of Soothing Holiday Classics”,
“The Ultimate Relaxation Christmas Album”,
“The Ultimate Relaxation Christmas Album 2”,
“Home for Christmas: Instrumental”,
"Thanksgiving: A Windham Hill Collection ~ Various Artists “,
”Prayer: A Windham Hill Collection”,
“Autumn (Windham Hill 20th Anniversary Edition) ~ George Winston”,
“ December, Piano Solos: 20th Anniversary Edition ~ George Winston”
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