4-7-8 Breathing For Beginners - Shorter & Easier Version

A warm welcome to this beginner friendly 4-7-8 breathing session, designed to help you find deep relaxation, and increase lung capacity. For this particular version we will do less rounds than normal, and also count at a quicker pace than usual, allowing for a more beginner friendly experience.

The original 15 minute version (with longer breaths) is also available as a FREE track on Insight Timer.

4-7-8 breathing can be used as a natural sleep aid, calming down the entire body and nervous system, and it can also be used in the daytime to help find clarity and focus.

Music: Cindy Locher (The Relaxation Works) 'And Love Will Steer The Stars' (Licensed)

Transcript

A warm welcome to this simple but very effective guided breathing meditation using the 4-7-8 method. This practice will help to regulate your nervous system, Improving the flow of oxygen and calming down the mind. It can also be used before bed as a natural sleep aid, Or first thing in the morning for focus and clarity. Take a moment to settle in, Sitting or lying in a comfortable position, And if you like you can close your eyes. Allow your shoulders to relax, Feel the surface underneath you and give yourself permission to let go of everything. In a moment, I will ask you to inhale through your nose to the count of four, Hold the breath for a count of seven, And then release through your mouth to the count of eight. And when you exhale, I advise to use thinly pursed lips, As if blowing through a small straw, As this will aid the feeling of deep relaxation. So let's begin by exhaling any remaining breath that you have, All the way out. And when you feel ready, Inhale through your nose for one, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, And release, Two, Three, Four, Five, Six, Seven, Eight. Breathe in, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, And exhale, Two, Three, Four, Five, Six, Seven, Eight. Inhale, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, And release, Two, Three, Four, Five, Six, Seven, Eight. Breathe in, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, And exhale, Two, Three, Four, Five, Six, Seven, Eight. Inhale, Two, Three, Four, Hold, Two, Three, Four, Five, Seven, And release, Two, Three, Four, Five. Breathe in, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, And exhale, Two, Three, Four, Five, Six, Seven, Eight. Five, Six, Seven, Release, Two, Three, Four, Five, Six, Seven, Eight. Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, And exhale, Two, Three, Four, Five, Six, Seven, Eight. Inhale, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, And release, Two, Three, Four, Five, Six, Seven, Eight. Breathe in, Two, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, Eight. And exhale, Two, Three, Four, Five, Six, Seven, Eight. And now just allow your breath to gently return back to its natural rhythm. Enjoy the ebbing and flowing of your breath. Tune in with your body and notice any new feelings or sensations here. When you are ready, You can bring your awareness back to the room as you slowly open your eyes. Gently wiggle your fingers and your toes, Shrug your shoulders and start to move your body bit by bit in ways that are comfortable for you. The music will continue for a little while longer and if you like, You can just sit quietly for a moment. Thank you for joining me in this practice. I hope you have a wonderful, Peaceful sleep or a great day ahead.

Reviews

Calming and easy to follow