 I am Sarah Scheller and I am a registered nurse and health coach with the Hackensack Meridian Health Integrative Health and Medicine program. Today we're going to do the 478 breath or also called the relaxing breath. This is pioneered by Dr. Andrew Weil who is considered the father of integrative medicine. This technique has been shown to lower your heart rate, lower your blood pressure. It can also help with sleep. It's called the 478 breath because we're going to breathe in for a count of four. We're going to hold for a count of seven and we're going to breathe out for a count of eight. While we do this we're going to put our tongue right behind our front two teeth. There's a little ridge right there and we're going to hold our tongue in that place for the entire practice. We're going to do this for four breath cycles and I will lead you through it. So let's practice this together now. You're going to put your tongue right behind your front two teeth and that little ridge and you're going to hold it there through the whole practice. We're going to breathe in for four, hold for seven and breathe out for eight. We're going to do it for four breath cycles. When we breathe out we're going to do a forceful breath like this. We're going to breathe in for four, two, three, four, hold seven, two, three, four, five, six, seven. Breathe out for eight, two, three, four, five, six, seven, eight. In four, two, three, four, hold seven, two, three, four, five, six, seven. Breathe out for eight, two, three, four, five, six, seven, eight. In four, two, three, four, hold seven, two, three, four, five, six, seven. Out eight, two, three, four, five, six, seven, eight. Last time. In four, two, three, four, hold seven, two, three, four, five, six, seven. Out eight, two, three, four, five, six, seven, eight. We demonstrated this technique with the eyes open. If you feel more comfortable, you can also practice it with your eyes closed. Again, this has been shown to reduce your heart rate, reduce your blood pressure. It can help reduce stress. It can even help you fall asleep. We recommend using this practice twice a day.