Natural Tranquilizer

The   4-7-8    Relaxing Breath    Exercise


This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.


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This is a simple exercise that takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. 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 4.

Hold your breath for a count of 7.

Exhale completely through your mouth, making a whoosh sound to a count of 8.

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


Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.


Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.


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Rick Stevens ~ LOVE POWER


RICK STEVENS, former Tower of Power lead singer, is back on the streets again and this time, with his own band, LOVE POWER! The name of the group was inspired by the scripture from 1 John 4:8, “God is Love.” The name, “Power” derives from the group’s name.

Rick joined the group Tower of Power in 1969, which was the beginning of his impressive musical career with the band that continues to entertain audiences to this day. From the first album, EAST BAY GREASE that was recorded on the Fillmore/San Francisco record label, Mr. Stevens sang the diamond hit, “Sparkling in the Sand”. The next song to hit the charts was from the Warner Bros label on the BUMP CITY album which featured his signature song, “You’re Still a Young Man”. The album remains today to be a fan favorite and crowd pleaser featuring other hits, such as, “Down to the Night Club” and “You Got to Funkafize”.

Rick helped record the final album entitled, TOWER OF POWER, which featured several hits such as, “What is Hip”, “Soul Vaccination”, and “Get Your Feet Back on the Ground”, not forgetting, “So Very Hard to Go” eventually sang by the great, Lenny Williams whom Rick befriended and introduced to the Tower, which eventually joined the band. Rick’s latest endeavor is a CD entitled, RICK STEVENS BACK ON THE STREETS AGAIN Vol. 1, is available at his shows and at his special guest appearances throughout the bay area. Vol. 2 will be recorded in the near future, so stay tuned, it promises to be a gem!
RICK STEVENS & LOVE POWER is a Bay Area 10-piece “R&B, SOUL, and FUNK” band that consists of splendid guitarist, Ian Lamson, and Gabriel Del Rosario. The group’s drummer, Amado Tuazon and keyboardist Ace Olfré, contribute to the dynamic sounds of this remarkable rhythm section. The brass section consists of trumpet players Ken Landreth and Daniel Owens, with Victor Castro, trombonist, who share their sophistication and style with the band’s reeds, the saxophone ensemble, Tony Abena, and Manny Melchor.

The combination of talent and soul within LOVE POWER, enhance the band’s unwavering dedication and aptitude that have helped to define the landscape for RICK STEVENS & LOVE POWER. The band has built its reputation around “souled-out” shows that connects the power of vocals, rhythm, and horns in a funky party-like atmosphere. Brace yourselves folks, these musicians have solidified themselves amongst the proud distinguished “soul” band elite.


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