Breathe Into Sleep (4-7-8 Method)

A warm welcome to this extended 4-7-8 breathing session, designed to help you find deep relaxation, and completely calm your mind and body, ready for a well deserved rest. The music will continue at the end, allowing you to fall asleep if you wish.

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. This extended version is likely more suitable to use before bed.

Note: For this video, the 4-7-8 counting does not follow exact seconds, and the pace is a tiny bit quicker, to hopefully avoid you feeling overwhelmed by the exercise.

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

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 1, 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, And release 2, 3, 4, 5, 6, 7, 8. Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7 and exhale 2, 3, 4, 5, 6, 7. 7. . . 8. . . Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 7, Release 2, 3, 4, 5, 6, 7, 8. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . Seven, And exhale two, Three, Four, Five, Six, Seven, Eight. Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, Release 2, 3, 4, 5, 6, 7, Seven. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . Seven, And exhale two, Three, Four, Five, Six, Six. Seven. Inhale. Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . Seven. Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, And exhale 2, 3, 4, 5, 6, 7, 8. You. Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, Release 2, 3, 4, 5, 6, 7, Seven. Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7 and exhale 2, 3, 4, 5, 6, 7. Seven. Inhale 2, 3, 4. Hold 2, 3, 4, 5. Six. Seven, Release, Two, Three, Four, Five, Six, Seven. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . 7. . . And exhale 2. . . 3. . . 4. . . 5. . . Six. Seven. Inhale. Two, Three, Four, Hold, Two, Three, Four. Five. Six. Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . Seven. Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, And exhale 2, 3, 4, 5, 6, 7, 7. . . 8. . . Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, 7, Release 2, 3, 4, 5, 6, 7, Seven. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . 7, And exhale 2, 3, 4, 5, 6, 7, 8. Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . 7. . . Seven. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . Seven, And exhale two, Three, Four, Five, Six, 7. . . 8. . . Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . 7. . . Seven. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . Seven, And exhale two, Three, Four, Five, Six, Seven, Eight. Inhale 2, 3, 4, Hold 2, 3, 4, 5. Six. Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . 7. . . 8. . . Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7 and exhale 2, 3, 4, 5, 6, 7. Seven. Inhale. Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven. Release 2, 3, 4, 5, 6, 7, 8. . . Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . Seven. And exhale 2. . . 3. . . 4. . . 5. . . 6. . . Seven. Inhale. Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . Seven. Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7 and exhale 2, 3, 4, 5, 6, 7. Seven. Inhale 2, 3, 4, Hold 2, 3, 4. 5. . . Six, Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . 7. . . Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7 and exhale 2, 3, 4, 5, 6, 7. Six. Seven. Inhale 2, 3, 4, Hold 2, 3, 4, 5. Six. Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . Seven. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . Seven, And exhale two, Three, Four, Five, Six, Seven. Inhale. Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven. Release 2. . . 3. . . 4. . . 5. . . 6. . . Seven. Breathe in 2, 3, 4, Hold 2, 3, 4, 5, 6, 7 and exhale 2, 3, 4, 5, 6, 7 Seven. Inhale. Two, Three, Four, Hold, Two, Three, Four, Five, Six. Seven. Release 2 3 4 5 6 7 Seven. Breathe in 2. . . 3. . . 4. . . Hold 2. . . 3. . . 4. . . 5. . . 6. . . Seven. And exhale 2. . . 3. . . 4. . . 5. . . 6. . . Seven. Inhale 2, 3, 4, Hold 2, 3, 4, 5, 6, Seven. Release 2, 3, 4, 5, 6, 7, 8. . . And now just allow your breath to gently return back to its natural rhythm. Enjoy the ebbing and flowing of your breath. The music will continue for a little while longer. I hope you have a wonderful, Peaceful sleep.