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[Music] one of the things I asked my patients often to do is some type of meditation relaxation or deep breathing it reduces the release of various catecholamines it reduces the release of cortisol it releases the stress response in the body and theres not one modality to do a lot of people say I cant meditate I hear this all the time and I said to him just you know what just do deep breathing and I often will talk about Club four seven eight breathing that basically is an inhalation through the nose for four seconds trying to hold it towards seven seconds and then blow out for about eight seconds and when you do this you should be sitting down in a comfortable chair or just laying flat on on a surface on your back if you want either way its good and try to focus at the same time on a on a specific point and get your mind off of everything but if you just focus on a point on the floor for example if youre sitting on a chair and just do your breathing foreign try to hold for seven
