15-Min Deeply Calming Breathwork (4-7-8): Release & Restore

In this soothing 15-minute breathwork practice, you’ll be gently guided through a relaxing 4-7-8 breath count, with a helpful clicking counter embedded throughout to keep you focused and on track. This technique is designed to help release stress, calm your mind, and restore your sense of peace.

The click helps you maintain rhythm, making it easier to achieve each breath hold and exhale, especially for those who may struggle with breath retention. Allow this practice to guide you into deep relaxation, down-regulating your nervous system, and nurturing a profound sense of calm.

Perfect for a quick and effective unwind, whether during a busy day or before sleep.

Transcript

Four,

Seven and eight breath.

You're going to inhale to a count of four,

Hold the inflated lungs to a count of seven and exhale to a count of eight.

Inhale four,

Hold seven,

Exhale eight.

Let's begin.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Last round.

Inhale.

Hold.

Exhale.

Reviews

Perfect meditation! Structured, consistent counting method along with the instructor's soothing voice made this a go-to for me. Thank you 🙏

I liked the ticking to mark the time. Thank you 💕🙏🕊️

Thank you. I didn’t know if I would be able to do it for the whole 15 minutes, but I did! It was lovely.

Thank you for staying with the whole process. Otherwise my mind would wander off. Very minimal instructions. Thank you for the simplicity

Simple and effective!! It was very effective for me to breath as deeply as I could into my belly for the breath holds and to finish with an extended breath retention.

Thank you so much for this track! 🙏🏻

Use of timer was great and helped me follow along well.

Excellent. The only teacher I've listened to who uses a timer. It's so much easier to do. Lovely calming technique

No talking, just simple instructions and 4-7-8 count. All. I need.

Very effective. Particularly liked the lack of explaining - straight into the breathwork. 👍🏼
Also, the metronome is a brilliant (and new to me) idea.
This is one to save and return to 🙏🏽

Perfect timing and the timer helped me focus further. Simple and soothing thanks 🙏

Almost exactly what I am looking for. My only issue is the clicking. My ears are annoyingly sensitive to certain sounds like the clicking. A version of this track with a different sound or a count would be perfection!