Now it's time to practice 4-7-8 breathing. It's a technique designed to promote tranquility and ease that pre-surgery anxiety and this technique puts you back in control of what's going on. You're going to be calm, have a great procedure and then you're going to heal. This technique stabilises us when the tension is really high, a bit wobbly even. It completely de-stresses us while in hospital. There's no fear behind those surgical doors, it's the start of your journey back to better health.

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So let's find a quiet spot and this is going to take about four minutes. So you found a comfortable seated position with your back straight and your hands resting on your lap. Now close your eyes and take a moment to settle into this. Feel the support of the surface beneath you and allow your body to gently relax. We will be following a breathing pattern where we inhale four counts, hold the breath for seven counts and then exhale for eight counts. This helps control the nervous system and promote relaxation. Okay let's begin.

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Inhale, slowly breathe in through your nose for a count of four. Feel your lungs expand fully, one two three four. Hold, gently hold your breath for a count of seven. Keep your body relaxed. Exhale, slowly breathe out through your mouth for a count of eight, emptying your lungs completely. One two three four five six seven eight. We'll repeat this pattern for a few cycles. Inhale for four, hold for seven, exhale for eight. I'm going to guide you through a few more rounds. Okay, inhale one two three four, hold one two three four five six seven. Exhale one two three four five six seven eight. And again, inhale one two three four, hold one two three four five six seven. Exhale one two three four five six seven eight. As you continue this breathing pattern, focus on the rhythm of your breath. Allow each breath to bring you deeper into relaxation. Inhale for four, hold for seven, exhale for eight. Feel the calmness spreading through your body with each breath cycle. Let go of any tension or worry. Trust that this moment is helping you prepare for your surgery with a clear and calm mind. Inhale for four, hold for seven, and then exhale for eight. Now gently return to your natural breathing rhythm. Notice how you feel. Allow yourself to be present in this moment of calm.

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Remember you can return to this four seven eight breathing technique whenever you feel the need to calm and release anxiety.