4-7-8 Breathing

With the benefit of breathing pure oxygen first, the current Guinness World Record for holding your breath underwater is held by Aleix Segura of Spain at a whopping 24 minutes 3 seconds! Most people in good health can hold their breath for approximately two minutes.

The body is able to maintain a healthy state even while holding the breath for a longer period of time. The world record is beyond 10 minutes without any subsequent damage.

1. Close your mouth and inhale quietly through your nose to a mental count of four.
2. Hold your breath for a count of seven.
3. Exhale completely through your mouth, making a whoosh sound to a count of eight.
4. Now inhale again and repeat the cycle three more times for a total of four breaths.

Some proponents claim that the method helps people get to sleep in 1 minute. There is limited scientific research to support this method, but there is a lot of anecdotal evidence to suggest that this type of deep, rhythmic breathing is relaxing and may help ease people into sleep.

How to do it

1. First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.
2. Next, close your lips, inhaling silently through your. nose as you count to four in your head.
3. Then, for seven seconds, hold your breath.
4. Make another whooshing exhale from your mouth for eight. seconds.

Slow Your Breath, Slow Your Mind Try this: Place a hand on your heart and feel its rhythm. Breathe in deep for 4 seconds, then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down. Your thoughts should soon ease up as well.

5 Ways to Stop Dwelling on Negative Thoughts

1. Go Shopping in Your Mind. One distraction trick Winch recommends is to visualize yourself in the grocery store.
2. Keep Positive Company.
3. Physically Throw Them Away.
4. Have a Cup of Tea.
5. Reframe Your Situation.