The document describes a 4-7-9 breathing exercise to reduce anxiety. It involves lying down and breathing in through the nose for 4 seconds, holding the breath for 7 seconds, and exhaling through the mouth for 9 seconds while relaxing the body. Practicing this breathing technique daily, especially before sleep, can help create muscle memory so it can be easily used during anxious moments to reduce stress and anxiety.

1. The PERFECT Anxiety Fix
4-7-9 Breathing Exercise
Like any new exercise you’re trying to learn, Practice Makes Perfect. And it
allows for you to use this technique whenever you need it—and to do it well.
Practice this breathing exercise a few times a day, especially just before
sleep, helping your body to create muscle memory so when you’re in the
middle of an anxious moment you can do it easily.
a. Lie on your back in a comfortable position and empty all the breath from
your lungs.
b. Breathe in fully and slowly through your nose for a count of 4
filling the belly then the chest. (At the end of the count your lungs should be
absolutely full. When inhaling into the chest don’t forget to allow the ribs at
your back to soften and expand as well as those at the front.)
c. Relax your body holding your breath for a count of 7.
d. Touch your tongue to the roof of your mouth just behind your upper teeth
and exhale fully but slowly through your mouth for a count of 9.
Exhale from the chest first followed by the belly.
e. Relax your body for a few seconds and then repeat from step b. above.
Be sure to fill your lungs from the bottom to the top during the inhale, and
empty your lungs from top to bottom on the exhale.
Make sure that the exhale is always longer than each of the other parts.
Continue for as long as is convenient, the longer the better.
Keep slowing down the count as much as possible, as long as it is
comfortable.