Four-Seven-Eight Breathing

In today’s MindfulMinute, we will practice the 4-7-8 breathing technique to calm and center your mind. Start by inhaling for a count of 4, hold your breath for 7 seconds, and then exhale slowly for a count of 8. Repeat this cycle a few times, focusing on your breath and allowing each inhale to bring in calm and each exhale to release tension.

Feel the relaxation settle in as you continue to control your breath, grounding yourself in the present moment.

Transcript

Let's prepare to meditate.

Adjust your body so that you are comfortable.

Close your eyes.

Rest your hands in any way that is comfortable for you.

Take a nice filling breath in.

Breathe deeply in through your nose and breathe out slowly through your mouth.

Do this breathing again.

Now when you exhale,

Breathe out with a long sigh.

Continue this breathing a few more times to settle your mind and body.

You are ready to begin.

In this mindful minute,

We will be practicing a breathing technique called 4-7-8.

This breathing will help both our bodies and our minds become more relaxed.

The technique is simple.

We will breathe in and count to 4.

We will hold our breath and count to 7,

And then breathe out slowly as we count to 8.

Then we rest and breathe normally.

We will repeat this 4 times.

You might find that holding your breath for a count of 7 is hard,

Or that breathing out for a count of 8 makes you run out of air.

That's ok.

Do what feels right for your body.

You can't do this wrong.

Just try your best and do what feels good to you.

4-7-8.

Breathe in 4.

Hold for 7.

Breathe out slowly for 8.

Let's try it together.

Breathe in 3,

2,

1.

Hold 7,

6,

5,

4,

3,

2,

1.

Breathe out 7,

6,

5,

4,

3,

2,

1.

Good job.

Just breathe normally for a few moments before we try again.

Remember,

If you can't breathe out or hold your breath that long,

That's ok.

When you exhale,

Try seeing if it helps to make your lips small and round,

As if you're blowing on a birthday candle.

Let's try again,

But without the numbers.

Breathe in.

Now hold.

Breathe out on your candle.

Excellent.

Catch your breath now and breathe normally.

Let's try again,

Once again without the numbers.

Breathe in deeply.

Now hold.

Breathe out.

Well done.

Our last time together.

Breathe in.

Hold.

Breathe out on your candle.

Great work.

You did very well,

Even if you found it difficult.

Now,

For the remainder of the meditation,

Just breathe normally and lie still,

And enjoy a well-deserved rest.

As our meditation comes to a close,

Draw your attention back to your real body.

Notice and feel where your body is touching the floor or chair.

Wiggle your fingers.

Wiggle your toes.

Take a deep breath.

Now go ahead and stretch out your body in any way that feels good to you.

When you're ready,

Open your eyes.

Now go out and find all that's good in your day.