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.
This exercise is best done with our eyes closed,
If that's supportive for you.
Okay,
Let's begin.
Inhale 2,
3,
4.
Pause 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8,
Inhale 2,
3,
4,
Pause 2,
3,
4,
5,
6,
7,
Exhale 2,
Six,
Seven,
Eight.
One more inhale 234.
Pause 234567.
Exhale 2345678.
Now let's take just a couple seconds to sit quietly,
Breathing normally.
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.
