Day 7 of our walking challenge is all about breathing and progressive muscle relaxation to soothe your mind and body. There is no coached walk in this episode. It's all about the R&R.

We’re going to practice a variety of breathing patterns (including 4-7-8, which will help you drift off to sleep), and some progressive relaxation.

Deep Belly Breaths:
Let's start with a simple yet effective technique. Inhale deeply through your nose, letting your belly expand. As you exhale slowly through your mouth, feel the gentle contraction in your belly. Repeat this process, focusing on the calming rhythm. You'll be surprised at how it eases you into a state of tranquility.

4-7-8 Technique:
Inhale quietly through your nose for a count of 4, hold for 7, and exhale completely through your mouth for 8. This powerful breathing exercise helps slow down your system, promoting relaxation. Adjust the counts to your comfort, finding a soothing flow that works for you.

Box Breathing:
Find a comfortable rhythm with the Box Breathing technique. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before starting the next cycle. It's a square of serenity to enhance your relaxation experience.

Progressive Muscle Relaxation:
Take it a step further with muscle relaxation techniques. Tense involve tensing specific muscle groups (shoulders, arms, legs) before slowly releasing the tension. Move through different muscle groups, working your way from head to toe.

Whether you're lounging in bed or taking a moment to relax, these techniques are your ticket to a serene state of mind. So, kick back, take a deep breath, and let the relaxation begin!

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