The 4-7-8 Breath For Anxiety

Take a few minutes to pause, breathe and let go. In this gentle guided practice , we will practice the 4-7-8 breath- a simple but powerful technique to calm the nervous system, reduce stress and bring you back into the present moment. We will do 8 rounds of the breathing and you may notice your mind slowing, your body softening, and a sense of ease settling in. It is perfect for winding down after a busy day, easing anxiety or creating a peaceful start to your morning. No experience is required, just a willingness to breathe and be present. Join me and let's create a moment of calm together. Music is Hope by Chris Collins

Transcript

Hello and welcome to the 4-7-8 breath.

The 4-7-8 breath is a rhythmic breathing technique that helps calm the nervous system and bring your attention to the present moment.

The numbers refer to the counts of inhale,

Hold and exhale.

You inhale quietly through your nose for four seconds,

Hold your breath for seven seconds and exhale slowly through your mouth for eight seconds.

I will guide you and we will do eight rounds of the 4-7-8 breath after my count of three.

One,

Two,

Three.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Thank you for practicing with me.

Reviews

Catherine this does calms the nervous system ( is it box breathing?) Lovely another bookmark more strings to my bow 🙇‍♂️