4-7-8 Breathing — A Soft Reset For Mind & Body

In this short practice, we move through the 4-7-8 breath technique - a simple rhythm that settles the mind, softens the body, and creates a little more space inside. Let this be your healing reset ... a quiet moment to slow down, release what's tight, and begin again with steadier breath, gently guiding you back home to yourself.

Transcript

Hi, Let's do a little breath work together. Today, We'll be doing a 4-7-8 breathing rhythm, Inhaling for 4, Pausing for 7, And exhaling for 8. When we make our exhales longer than our inhales, We stimulate our vagus nerve, Helping to bring our body into a state of relaxation. We'll be breathing in through our nose and exhaling out through our mouth. Okay, Let's begin. Inhale 2, 3, 4. Pause 2, 3, 4, 5, 6, 7. Exhale 2, 3, 4, 5, 6, 7, 8. Inhale 2, 3, 4. Pause 2, 3, 4, 5, 6, 7, Exhale 2, 3, 4, 5, 6, 7, 8, Inhale 2, 3, 4, Pause 2, 3, 4, 5, 6, 7, Exhale 2, 6, 7, 8. One more. Inhale, 2, 3, 4. Pause, 2, 3, 4, 5, 6, 7. Exhale, 2, 3, 4, 5, 6, 7, 8. Quality. And let's begin again. Inhale 2 3 4 Pause 2 3 4 5 6 7 Exhale 2 3 4 5 6 7 8 Inhale 2 3 4 Pause 2 3 4 5, 6, 7, Exhale 2, 3, 4, 5, 6, 7, 8, Inhale 2, 3, 4, Pause 2, 3, 4, 5, 6, 7, Exhale 2, 6, 7, 8. One more. Inhale. 2, 3, 4. Pause. 2, 3, 4, 5, 6, 7. Exhale. 2, 3, 4, 5, 6, 7, 8. Awesome job. Now let's take just a couple seconds to sit quietly, Breathing normally. When you're ready, You can open your eyes slowly. And look around you. Orienting yourself back to your space. I hope this quick breath work practice helped to relax your mind and body, Helping you feel more centered and grounded as you go about your day or night. Thank you for practicing with me.

Reviews

Thank you for this calming start to my day Kathy, I will listen to this meditation again. Namaste 🙏🏾☀️