Nervous System Reset: A 4-7-8 Breathing Practice

Feeling anxious, overwhelmed, or caught in a cycle of racing thoughts?
This short guided practice uses the 4-7-8 breathing technique to help calm the body, regulate the nervous system, and create a sense of steadiness in the present moment. Together we'll move through several rounds of intentional breathing, allowing longer exhales to encourage relaxation and release tension. This practice offers a simple way to reconnect with calm.
Take a few minutes. Breathe. Reset with me.
In Light, Ade
Music: ajBreath Between Notes

Transcript

Hey there, Beautiful soul. If you found yourself feeling a little anxious, Deregulated, Overwhelmed, You are not alone. Many of us have those feelings emerge during the day. But you are in the right place. So welcome to this brief nervous system reset. I invite you to join me for a few minutes and let's just breathe together. A breathing technique that really helps with reducing anxiety. Is the four, Seven, Eight count. So we inhale through our nose for four counts, Hold for seven counts, And then exhale through our mouths for eight counts. Now, I realize that may seem like a long time to hold and to exhale, But research suggests that longer exhales can help activate the body's relaxation response and support the nervous system regulation, Which is what we want. So I invite you to get comfortable wherever you are. And let's go in. Let's inhale through your nose, Four, Four. Two, One. Hold for seven. Thanks. Bye. Forward. And exhale through your mouth. Or age. 7 6. Forward one. I'm in. 4, 5. 3. Hold for 7. Thanks. 5 4 Three, Two. One. And exhale for eight. Seven. Forward. What? Again. Inhale, Fall forward. Hold for 7. And exhale for 8. Perfect. Now let yourself just breathe naturally. Continue to breathe deeply. And know that in this moment, All is well. You are able. And you are capable. So let's jump in to three more rounds of our counted breathing together. But first, Just take a deep breath in. Fill your belly. Fill your belly some more. And then exit. Releasing all remaining stress. Worry or concern. You've got this. Let's begin. Inhale, Forward fold. Hold for 7. Sick. Bye. Five. 3. And exhale for eight. 7. Facts. Bye. Bye. One. Again. Inhale, Fall forward. Hold for 7. And exhale for 8. Good. And inhale, Four, Four. Hold for 7. And exhale for eight. Let's go one more time. Inhale, Forward, Forward. Hold for a second. And exhale for eight. You did it. Now I invite you to just sit a few minutes longer and collect yourself. Take in some deep breaths. Drink some water. Available. And most importantly, Be kind and gentle with yourself. And when you get back at it. Remember. You are a beautiful soul who is more than enough. And capable of tackling anything you need to. Feel free to repeat this process as many times as you need to. Sometimes it takes a little bit of time to reset. But you are not alone. And have a beautiful day.