4-7-8 Breathing For Reducing Anxiety

This is a deep relaxation technique using 4-7-8 breathing. We inhale for count of 4, hold for 7 and exhale for 8. The extended breath hold and exhale have a deep effect on your nervous system. Use this in morning, especially if you've had a rough sleep. Or during the day for a quick reset. Use this before any stressful event. Diane will stop counting the last few breaths and you can follow your own rhythm.

Transcript

Hi my name is diane and i'm really excited that you're joining me today to do 4-7-8 breathing.

It's a popular style of breathing work and it's very effective because you hold your breath and your exhale is twice as long as your inhale.

Today i will begin by counting the first couple of rounds and then we'll go silent.

So get very comfortable,

Look around the room,

Notice exactly where you are and feel grounded and present.

Take a very deep breath in through your nose as deeply as you can,

Pause for a moment and then exhale through your mouth like you're blowing out a candle and then again breathe in through the nose really breathe in breathe in and as you exhale this time close your eyes and landing in your room to breathe and one more time breathe in through the nose pause at the top of your inhale and this time exhale through your nose and take a moment or two here.

This is your meditation space,

Your room to breathe.

It is from here that we will begin our breath work.

When you're ready breathe in for a count of one two three four hold for one two three four five six seven exhale one two three four five six seven eight inhale one two three four hold one two three four five six seven exhale one two three four five six seven eight inhale one two three four hold one two three four five six seven exhale one two three four five six seven eight inhale one two three four hold one two three four five six seven exhale one two three four five six seven eight inhale one hold one exhale one inhale hold exhale this will be our last round inhale exhale and then take a moment here to return to your normal breathing eyes closed let the relaxation settle in every cell of your body feel extremely calm ready for whatever is coming next in your day in your week in your month you may stay here a little while longer or if you choose you can open your eyes and move on to the next part of your day thanks for meditating with me