4-7-8 Breathing Meditation
This breath practice is excellent for stress, anxiety, pain, insomnia. It takes just a few minutes and is safe, so it can be done by adults or children. As long as the count is steady for all parts, it doesn't matter how fast you count. Should be a comfortable count, usually about one per second. The inhalation is through the nose for 4, then hold breath for 7, then exhale through pursed lips for 8. The pursed lips stabilize your airways, and the long exhalation stimulates the vagus nerve, the "rest and relax" part of the parasympathetic nervous system.
Follow along with Dr Yager in the video below!