RELAX!!!!! Breathing exercise #1 | Kati Morton


(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, 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.


67 Responses

  1. Sarah Estelle

    June 23, 2012 3:26 am

    Thank you so much for these exercises! My therapist does these with me when I start getting panicky in her office and it helps SO much! You are wonderful Kati- thanks for these vids!! <3

  2. Lisa Buh

    June 23, 2012 5:30 am

    breathing can really help, thanks for the vid! What also helps me to relax is like a little alteration of this technique called "progressive musle relaxation" (at least in german haha I hope u know what I mean). But basically I'm just using my hands, i tense them up into fists and then relax them after some seconds. That's so much easier and faster than the whole practice where u tense up and relax all ur muscles one ofter I'm more likely to use only my hands as it works much faster..

  3. likeolikehinmygut

    June 25, 2012 12:11 am

    I still think it sounds like lamaze. 🙂

    Whenever I get really anxious I focus on one thing, usually just breathing in and out. I never really tried doing actual breathing exercises. Usually I'm just trying to get through it. I'll try to remember for next time thanks~

  4. Cristina Vlad

    July 6, 2012 9:43 pm

    Hi Kati. Today I had my very first visit to an ED specialist. I am extremly scared because part of the program she gave me includes in the daily diet to have a portion of some type of pasta or rise every day at lunch. I live in Rome, Italy, but I am not italian. I am so scared of pasta, it's a binge food for me and not even a healthy food for normal people,in general.I don't know what to do.I am too scared to purge anymore, blood started flowing from my nose while I purge,I guess it's not ok. 🙁

  5. Cristina Vlad

    July 7, 2012 10:47 pm

    Thank you so much for taking your time and always replying to our questions and comments. Next time I will meet her, I will ask for some flexibility and hopefully she will agree. I will let you know. Meanwhile I'll ajust the diet on my own believes. Anyways I will do whatever it needs to get out of this ridiculous cycle. Keep on the great vids. A big hug, Christina

  6. LeonardoGforce

    February 28, 2013 6:21 pm

    Try adding in some visualisation as well, when you breathe in picture a white healing light and you can add any positive thought that you want, when you're holding it in you absorb it and when you breathe out imagine a dark energy leaving your body, i.e. take in calmth and peace and let out your anxiety or anger. 🙂

  7. 123WelshDan321

    March 18, 2013 12:11 am

    Excellent tips – I work in a reasonably high stress environment and people often poke fun when I take 20 seconds to breathe and centre myself – yet they're the ones who sit tearing their hair out while I get on calmly 🙂

  8. Lucy

    June 1, 2013 10:47 pm

    hi katie this is a really helpful video thanks xxx i suffer from anxiety which really gets me down at school. I'm always crying and upset and get so nervous. When i told my teacher after she sensed something was wrong i had my first full – blown panic attack in front of all my classmates. I just wanted the whole world to swallow me up 🙁 Can you suggest anything to help me? I have exams next week and i'm so nervous i'm just gonna start crying and not be able to control myself…. xxx

  9. SisAngel

    June 13, 2013 8:29 am

    Thank you so so much for this video, Kati, it helps me IMMENSELY when I start to have an anxiety attack 🙂

  10. Mike Luque Training

    September 5, 2013 6:47 pm

    Hi Kati,
    The physiological reason a longer exhale reduces stress is the stimulation of the two parts of the autonomic nervous system: the sympathetic and the parasympathetic. The sympathetic nervous system is essentially the "fight or flight" response and the inhalation amplifies this. The parasympathetic system is for healing and digesting and the exhale brings you more into the parasympathetic system.
    Good exercise!

  11. Alem De La Cruz

    April 28, 2014 3:42 am

    I've been dealing with agorophobia, panic attacks, and depression for quite some time. I decided to stop my medication (for bipolar) and look for some self help online (Not the best idea I know). And your insight, soothing voice, and videos have helped me in one way or another; I'd like to take my time to thank you. I'm also well aware that if after certain amount of time I can't take care of it on my own I will go find a specialist and go from there. Anyway, thank you so much my love, wish you all the best!

  12. R.D. Dragon

    December 1, 2014 6:52 pm

    I find that I get lightheaded when I hold my breath for any length of time. Is this normal, am I doing something incorrectly, or should I not do this exercise?

  13. Davit Sargsyan

    December 2, 2014 2:39 am

    Ive been doing this for more then 10 years and its the best quick relaxation u can get. Now im really happy that finally theres a video for everyone else to see this great relaxing exercise. I am actually from Armenia and my grandmother told me this exercise more then 10 years ago before she passed away and all my life i remembered this and did it on and off. Also people another good relaxing exercise is progressive muscle relaxation. Search it find it and defenitly do it

  14. J Q

    December 19, 2014 12:37 pm

    To DRAGON. It mite help to expand ur lungs a bit more. ..becoming lite headed is fine if sitting. ..but to much or to little oxygen in blood. ..unturned morning. ..from 1 to 10 breaths. ..1 I am breathing in. ..1 I am breathing out. .2 I am breathing in. ..2 I am breathing out and so on till ten. ,if u lose fox..start at one infill you can get from one to ten living in ur breath. .this is a great way to relax and balance mind and body. .to expand lung function. .. breath normally, ,count ur in breath and out breath. Lets say ur 5 seconds in and out. …breath 5 in and 10 seconds out. Don't do for vary long, maybe 5 full breaths. …this will expand ur lungs and purify as it pushes out old dead air. ..and makes room for fresh air to move in. ..namista

  15. Maria Barron

    June 17, 2015 4:00 am

    I watched and tried 3 or 4 videos before this one and I can't tell you how relaxed it made me. I definitely need help with anxiety and feeling overwhelmed. This exercised my whole body, almost like a reboot. Is it ok to do like thru out the day?

  16. Hell PUNISHER0311

    July 22, 2015 3:46 am

    it helps me to sleep fast reapeat it 3 to 4 times before sleep in 2 mins you fall sleep

  17. Sarmadasco

    January 8, 2016 3:11 pm

    It actually worked…! Am never so sure as have been taking Valium for so many years and I don't think it works anymore but am terrified to NOT take it because if I am anxious while taking the Valium/diazepam, I think I would be in the ER all the time, without it. I do want to wean myself off, Valium as the more I read about it, (beyond the fact that it is addictive and I am way beyond that..after 20 years of it and here, in Italy, for 4 years now, taking it IM, at night, 40cc's, and my arms and rear end look like something Picasso would have dreamed up), i've also been reading about how taking it too quickly can cause heart attack, +++….I am so paranoid about it that it does not work. Have been taking it so long for PTSD, which leads to anxiety, usually repressed which leads to depression and, at times, to huge panic attacks. Have spoken to my doctor, here in Italy, about alternatives but here they are more Rx attached than we are in the USA, and little to no mental health awareness….so I have been given an antidepressant which it supposed to work on anxiety though one of the 'side effects', initially, is insomnia, which I suffer from already which already makes me more anxious and moody….It is all a very vicious circle. It also makes me write too much….as you can see. I will try anything and am looking for a "Yoga101" video, to do at home where I won't embarrass myself. Not only for the relaxation effects but also for the dietary. Anyway… I continue writing illogically, thank you for posting this video. "4-7-8"….which, at least in doing it with you, worked for a moment…as it is, I believe, all in the concentration it takes to divert one's self from whatever it is that might be causing the anxiety….Ie….putting the tongue behind the teeth, is something more ot concentrate on to avoid concentrating on the root of the anxiety. Which is why I say it worked, for me at least, while I was doing it. Grazie, ancora! Pax Omnis! ~ Gary

  18. Stanislav G.

    January 23, 2016 9:01 pm

    I actually found out this tip for myself. I observed that, when I am anxious, if I breathe out long and slowly, my heart-rate is slowing down and somehow "calming". It's amazing that there is such a technique. Thank you! =D

  19. Sylvia’s Treasures

    October 4, 2016 5:23 pm

    I realize you videoed this years ago but it is just what I needed to learn today. We lost our ins because of the soaring rates so I can't go to therapy. I watch your videos all the time

  20. xostrawberry21

    March 18, 2017 11:14 pm

    Thanks Kati! I just got thrown into a double date/first date situation and been freaking out for an hour. I'm so glad I could find this quickly and have it be by you (familiar face 🙂 )

  21. Hayden Reid

    May 2, 2017 3:25 pm

    (Psychologist): I've always found the breathing skills that dictate numbers too limiting on the circumstance (a client experiencing a panic attack cannot hold for 7 and out for 8 seconds. The panic response kicks in and you feel more uncomfortable). Deep breathing is meant to be the easy one, for anywhere, anytime, and to be combined with other skills. i suggest for clients to:

    1. breathe in through their nose + out through their mouth (distraction / refocus their attention).
    2. make each consecutive breath last a little bit longer than the previous one (wont feel out of breath, slow at their own pace)
    3. try for 5 breaths! if still anxious /stressed, do another 5! if relaxed / calm, allow breathing to return to its natural rhythm! (working towards a simple plan can be very settling)
    4. BREATHE DEEPLY ('belly breathing', your stomach should rise and fall) – extended shallow breathing does next to nothing.

    side note: to enhance the settling effect, remove yourself from a high stimulus environment (eg: rave club), and opt for low stimulus (eg: bedroom at home or a quiet park). Easy excuses can be a phone call or toilet break. in addition: using headphones to listen to music while you focus on breathing. lastly, starting on an exhale can help.

  22. seth w

    May 26, 2017 5:06 am

    thankyou! You have a true gift, such a caring, calming, soothing, non invasive voice. amazing teacher/guider. thankyou so much for sharing this video, your knowledge and techniques. I was legit watching other breathing excerscises for about an hour and couldn't get myself calmed down at all. cause they were either too long or I wasn't getting engaged with the teachers style, which was not working for me. I watched this 5 min video and now I'm calm and I feel great and it's all thanks to you. I just wanted to give you a nice complement to as well as thankyou. please keep doing what your doing

  23. Muna Mahasuar

    July 16, 2017 7:20 am

    madam I am from India jagannath dham my question is that when I was playing or skipping I am feeling quick breathing what can I do for avoid quick breathing

  24. Wouldn'tYouLikeToKnow

    August 18, 2017 2:03 pm

    This exercise indeed do makes you sleepy… I wonder if it can help me fall asleep faster.

  25. Shelly Juarez

    January 14, 2018 6:33 am

    Hi my name Michelle Juarez. An me an my husband Raymond Cisneros .an he has bad anxiety. He drive me crazy . i told him we go started doing our breathing treatment

  26. egiver17

    March 29, 2018 5:28 pm

    Just like Kati said this breathing exercise made her feel tired, I actually do this on nights when I feel anxious or upset and want to fall asleep. While lying down in bed I just focus on continuously breathing this way, and almost always manage to drift into a more restful sleep. I recommend trying it in these situations too! Thanks for sharing this video Kati!

  27. Zennore.C

    June 5, 2018 7:38 am

    Not sure if this is a helpful thing, but from what I know from my amateur "Chinese cultured-pressure-points" knowledge… The place you said that the tongue has to touch, is what some of us call the "sleep pressure point" (睡穴). I don't know the exact, correct term for this in English though. But from what I know, if one wants to sleep, that's a good place to put your tongue. Coupled that with the breathing you've taught, it will work wonders. It's, however, not recommended during meditation, because you'll just fall asleep and not actually meditate. XD

  28. kerry Irving

    August 19, 2018 9:58 am

    Thank you kati, I did this with you & I will save this video so I can try it again if/when I need to. I did find it hard to breathe out with my tonge behind my teeth & gums though. I will look for the other breathing excise video aswell

  29. Michelle

    April 3, 2019 6:36 pm

    This normally never works for me, but I got really anxious about a presentation I have in an hour and so I came back here and lo and behold it works now!!! Kati, you work magic!! 😂


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