4-7-8 Controlled Breathing For Stress And Anxiety Relief

Yogic-controlled breathing technique also known as Pranayama has a lot of benefits. It can help promote relaxation, mindfulness, stress reduction, and relief from anxiety. It may also improve the function of the respiratory system. Therefore, increasing the depth of the breath. Deep breathing helps bring balance to the body, mind, and spirit.

Music: Deep Meditation by Grand_Project
Image: By Kalyanayahaluwo.

Transcript

Hello, I hope you are doing fine. Today I am here to share with you yogic controlled breathing technique, Also known as pranayama. Pranayama has a lot of health benefits. It can promote relaxation, Mindfulness, Stress reduction, Relief from anxiety and a lot of other physical and mental benefits. So today we'll be doing 4, 7, 8 breathing technique. We'll inhale at the count of 4, We'll hold our breath for 7 count and exhale at the count of 8. I'll count it for you slowly, Gently, No rush. So just make yourself very comfortable. You may sit in a chair or yoga mat. Make sure the legs are relaxed, Release your sitting bones, Relax your hips, Pelvic floor. Keep your spine straight and tall, Shoulders are back and down. Rest your hands on your lap very gently or you can rest your hands on your legs very gently. Slightly tuck your chin down, Crown of your head reaching to the sky and gently close your eyes. Relax your tongue on the floor of your mouth and a gentle small smile in your lips. Sometimes smile helps to relax. As we close our eyes, From head to toe, Slowly scan through your body. Allow your muscles from inside to relax. See if there is any tightness and try to release that tightness as you breathe out, Release. As you breathe out, Release. Let's just try to make yourself very comfortable. Now bring your attention on your breath. Watch your in-breath and out-breath. In-breath, Out-breath. We'll be breathing in through our nose and we'll breathe out from our nose. We'll keep our lips closed and make sure your chest and your abdominal muscles are soft and relaxed. I'll start it for you now. First breathe out. Now breathe in. One, Two, Three, Four. Hold your breath. Seven, Six, Five, Four, Three, Two, One. One, Exhale. Eight, Seven, Six, Five, Four, Three, Two, One. Inhale. One, Two, Three, Four. Hold. Seven, Six, Five, Four, Three, Two, One. Exhale. Eight, Seven, Six, Five, Four, Three, Two, One. Inhale. One, Two, Three, Four. Hold. Seven, Six, Five, Four, Three, Two, One. Exhale. Eight, Seven, Six, Five, Four, Three, Two, One. Inhale. One, Two, Three, Four. Hold. Seven, Six, Five, Four, Three, Two, One. Breathe out. Eight, Seven, Six, Five, Four, Three, Two, One. Inhale. One, Two, Three, Four. Hold. Seven, Six, Five, Four, Three, Two, One. Exhale. Eight, Seven, Six, Five, Four, Three, Two, One. Just notice the rhythm of your breath. It really helps to slow down. It brings a balance inside the body, Mind, And spirit. Take a deep breath and slowly breathe out. Take a deep breath. Let your belly rise, Little expanding your abdominal muscles. As you breathe out, Soften your belly, Gently contract. One and two more breaths. Nice and deep inhalation. And I'm letting go, Releasing as I breathe out. Nice and deep inhalation. I'm releasing, Letting go, De-cluttering, Exhaling out the stuff I don't want to hold anymore. From head to toes, Scan through your body. As you breathe gently, You're sealing the energy, The pranic energy, Subtle energy into each and every cells of your body and mind. Keep this energy with you. And very gently and softly, One final deep breath. And with a smile, Gently breathe out. Place your hands on your heart center. Gently place your hands on your heart center. Seal the energy within you. And slowly open your eyes. May you have a wonderful rest of the day. Take care of yourself. Namaste.