Opusti se meditacijom

Relax with meditation

personSlađana Milošević
history3 minutes reading

This blog is about how to relax and meditate outside of our dance workshops.

Most of us spend our working hours in a sitting position. So, here are some short suggestions on how to relax, meditate and get some exercise during working hours.


4-7-8 breathing technique is a way of breathing developed by dr. Andrew Weil. It is based on knowledge from yoga, more precisely on the idea of pranayama (conscious and willing control of the breath) which helps practitioners to gain control over their breathing. This technique is described as “natural calming of the nervous system and help to reduce tension in the body that does not allow it to relax.”

Breathing techniques are designed to bring the body into a state of deep relaxation and to give the organs and tissues the necessary flow of oxygen.

The practice of relaxation also helps the body to return to balance and regulates the “Fight or Flight” reaction we feel when we are under stress. This is especially helpful if you have insomnia due to anxiety or you worry about what has happened today or what might happen tomorrow. Such thoughts and worries can prevent us from really resting.

The 4-7-8 technique forces the mind and body to focus on regulating the breath, instead of worrying, especially at bedtime. It is good for anxiety, for easier introduction to sleep. But, since it is easy to perform, we also recommend it for relaxation during working hours.

Video in which Dr. Weil shows how this technique is performed and how many times it needs to be done (3:18 minutes): https://www.youtube.com/watch?v=gz4G31LGyog


Numerous studies show that sitting for too long has a very bad effect on our health.

Although most of us spend more hours in a chair every day (an average of 9.3 hours of sitting a day!), But there are good news too: frequent breaks at work, getting up, walking or stretching, all of these are breaking vicious sitting cycles and reducing the brutal effects of sitting on our well-being, general condition and longevity.

In this video, which lasts only 6 minutes, you will see and learn simple exercises that can be very useful to you.


1) „What Is the 4-7-8 Breathing Technique?“ https://www.healthline.com/health/4-7-8-breathing#1

2) https://www.youtube.com/watch?v=gz4G31LGyog

3) https://www.youtube.com/watch?v=9U0dLLf1HQE

Sladjana Milosevic
Blog Author Sladjana Milosevic

Accredited coach/mentor (MP EIA). Accredited coach/mentor supervisor (ESIA)

Diplomate in Logotherapy (Viktor Frankl Institute, USA)

Logocoaching – coaching by applying basic principles of logotherapy.

Coaching – Sir John Whitmore defines coaching as: “Unlocking person’s potential to maximize their own performance” (Source: Whitmore, J. (2002). Coaching for Performance, Third Edition: Growing People, Performance, and Purpose).

Coaching is not a therapy in any sense!

Logotherapy – Logotherapy provides answers to questions about the meaning of existence. As a psychotherapeutic approach, it brings into psychotherapy the knowledge that in addition to the physical and mental dimension, a person also has a third, spiritual dimension. In Logotherapy, the focus in on the future, on tasks and meaning.

You can find more about Logotherapy from: Viktor Frankl Institute, Vienna/Austria.

For more information about logocoaching, coaching and coach/mentor supervision you can send e-mail to Sladjana: kontakt@plesigrad.rs