Calming Techniques

The 4-7-8 Exercise

The 4-7-8 breathing exercise is very simple, takes almost no time, requires no equipment and can be done in your car. Sit with your back straight, place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.

  • Close your mouth and inhale quietly through your nose to a mental count of four.

  • Hold your breath for a count of seven.

  • Exhale completely through your mouth, making a whoosh sound to a count of eight.

  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.


Relax your body one part at a time. Releasing the tension in your physical body can make you feel less nervous. Sit in your car, close your eyes, scan your body for tension, and then decide to let it go. Then, take deep breaths as you relax your arms, your legs, your torso, your neck, your hands, your feet, your back, and any other part of your body where you feel tension. Just don't fall asleep in the car!

On Your Walk

Perhaps quietly counting to yourself or in your head will be helpful. Count your footsteps or count your breaths as you approach the hotel/building.

Have a cheeky drink

Why not have a drink or two at a bar close by to settle the nerves? Or bring some lovely red wine for us to share?

Let Evie help you relax

Evie sprays relaxing lavender or invigorating lemongrass in the room and on the pillows. This will help you relax naturally.