Nihad Ragab

Anxiety Relief Breath — to calm tension and difficult moments

A powerful calming exercise based on the 4-7-8 technique: inhale through the nose for four counts, hold for seven, and exhale through the mouth for eight. The extended exhale activates the body's calming nervous system, working like a natural tranquilizer for stress. Instructions ● Repeat four full cycles. ● You may feel slightly lightheaded the first time; it's best to be seated. ● Maintaining the 4:7:8 ratio matters more than counting speed.