Halt Holiday Stress: Breathe Through the Mess!

The holidays are here! All the traditions, aromas, and songs of the season are in the air. But when “dashing through the snow in a one horse open sleigh” becomes dashing-through-the-mall-in-a-pair-of-uncomfortable-shoes, remember—there are ways to calm the stress!

This simple breathing technique, developed by Dr. Andrew Weil, is proven to reduce anxiety and calm the nervous system.1 It’s easy to remember and can be done anytime, anywhere.

Follow these steps and remember the numbers: 4,7, and 8.

  • The first time you do the exercise, sit in a chair with your back straight. After that, you can do it in any position.
  • Place the tip of your tongue behind your upper teeth and leave it there the entire time.
  • Perform a complete exhalation through your mouth and make a swoosh sound.
  • Close your mouth and inhale through your nose to the count of four.
  • Hold your breath for the count of seven.
  • Exhale through your mouth to the count of eight making the swoosh sound.

That’s the first cycle. Work up to four cycles total. The next time stress tries to steal your holiday cheer, stop and remember that bliss is just a few breaths away!

–True Health Clinical Health Consultant Allyson Mullis, RCEP, CES


For more information on nutrition for exercise and other lifestyle tips, contact True Health Diagnostics at 877-443-5227 to set up an appointment with a Clinical Health Consultant.

1. Weil A. The 4-7-8 Breath: Health Benefits & Demonstration. The 4-7-8 Breath: Health Benefits & Demonstration. Link.

All True Health Diagnostics materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.