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HEALTH CONCERN? BioHealth Health Concerns

Simple Breathing Exercise for Calming Down

Contributing Author: Woeller, Kurt D.O.

Kurt WoellerKurt N. Woeller, D.O. is an osteopathic physician who specializes in traditional osteopathic medicine, cranial osteopathy and integrative medicine. His primary focus is treating children with autism-spectrum disorders. He graduated in 1995 from the University of New England, College of Osteopathic Medicine. He currently lives and practices in Temecula, California. Dr. Woeller serves as a clinical consultant for Great Plains Laboratory teaching doctors the latest in biomedical diagnostic testing and treatment protocols for children with autism-spectrum disorders. He lectures nationwide for Great Plains Laboratory, as well independently regarding the benefits of biomedicine for children with autism.


This simple but powerful exercise is designed to help reduce adrenal stress and, with practice, will allow you to both induce a state of deep relaxation as well as attain control over unhealthy emotions and cravings.


  1. Place tip of tongue against the ridge behind and above front teeth. Hold it there for the duration of this exercise.
  2. Exhale completely through your mouth, keeping your tongue in place and making a “whoosh” sound.
  3. Keeping your mouth closed, inhale deeply and quietly through your nose to a count of “4”.
  4. Hold your breath for count of “7.”
  5. Exhale though your mouth to a count of “8,” keeping your tongue in place and making the “whoosh” sound.
  6. Repeat steps 3, 4 and 5 for a total of 4 breaths

This exercise can be done in any position.  If seated, keep your back straight. 

Repeat the exercise a minimum of two times per day or whenever you feel stressed, anxious, or off center. 

Note: Although you may perform this exercise as often as you wish, do not take more than 4 breaths at one time.

Proper breathing reduces stress and aids in detoxification.