Welcome to today's short practice.
Today's practice is the 4-7-8 breath.
We'll be breathing in through the nose for the count of four.
Holding for the count of 7,
And exhaling out through the mouth for the count of eight.
It's really great for slowing down the nervous system.
And making you feel calm and relaxed.
If you find the hold is too long at this stage,
Feel free to release and exhale.
Within account that works for you.
So you can be seated in an upright position.
Or you can be laying in a comfortable position.
If you'd like to lower your gaze or close your eyes.
We'll just take a deep breath in through the nose and out through the mouth.
And one more,
Deep breath in through the nose,
Relaxing exhale out through the mouth.
Just dropping your shoulders,
Relaxing the jaw.
Keeping some length in the spine.
And we'll begin.
So we're gonna breathe in through the nose for two,
Three,
Four.
Hold for two,
Three,
Four,
Five,
Six,
Seven.
Out through the mouth for seven,
Six,
Five,
Four,
Three,
Two,
One.
In for two,
Three,
Four.
Hold for 2,
3,
4,
5,
6,
7.
Exhaling for 7,
6,
5,
4,
3,
2,
1.
Inhale 2,
3,
4 and hold for 2,
3,
4,
5,
6,
7.
7 6 5 4 3 2 1 In 2 3 4 Hold 2 3 4 5 6 7 Out 7 6 5 4 3 2 1 with N.
And how old?
And out.
And then,
Hold.
And out,
Finding your own rhythm now and dropping the count.
Keeping the body soft and relaxed.
Keeping the shoulders relaxed.
The jaw relaxed.
Just sinking into the breath.
We'll take one more round wherever you are And on your next exhale,
Fully emptying the lungs and then just coming back to your normal natural rhythm of the breath.
Just noticing how you feel how the breath is How the body feels.
When you're ready.
You can gently open the eyes,
Connect back into your space.
Knowing that you can use this breath at any time.
You want to feel calm and relaxed.
Just take it easy for a few minutes before you move into something new.
And thank you.
