Nervous System Breathing Practice | 4-7-8 (Short)

This is a short, to-the-point breathing practice with no music.

Just a simple and gentle guide through breathing. Whether you're feeling anxious or simply wanting a few moments to reconnect with yourself, this practice is designed to help you slow down and find a moment of calm.

Following the popular 4-7-8 breathing pattern, Research suggests that these types of breathing exercises may promote feelings of calm, and emotional regulation. Roots of this breathing technique can be traced back to the ancient practice of pranayama, a branch of yoga focused on breath. I acknowledge and honour the cultural and historical origins of these teachings.

Feel free to return to this practise whenever you need it. I hope it brings you a moment of Respite, allowing you to move throughout your day with calm and ease or evening into a gentle state of relaxation.

Image by Mathieu laloy from Pexels

Transcript

Take a moment to arrive here. You can choose to sit or stand, Whatever feels best to you right now, So long as your spine is straight. You can gently close your eyes or soften your gaze on a spot in the room. Pause here if you need a little extra time to settle into your space. Today's practice is a simple breathing exercise. We are going to breathe in through the nose for four counts, Hold the breath for seven, And then exhale slowly and with intention from the mouth for eight counts. We will do this three times. If at any point this feels uncomfortable or too much, Please listen to your body. You can take shorter counts if you like. The most important thing here is your exhale is longer. Then you inhale. When you are ready, We'll begin. First, Exhale completely. Now, Breathe in through the nose for 4, 3, 2, 1. Hold for 7, 6, 5, 4, 3, 2, 1. And exhale through the mouth for 8, 7, Six five four three chew. One. . . Breathe in for four. 3. . . To 1. . . Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Let's do this one last time. Breathe in through the nose for 4, 3, 2, Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Allow your breath to gently return to its normal pace. Noticing how you feel now. Maybe there's a little more space, A little more ease, A little more calm. Thank you so much for joining me today and taking a moment to pause and reset. When you're ready, Please open your eyes and return to your day.