4-7-8 Breathing For Calm & Relaxation

Discover the power of the 4-7-8 breathing technique — a proven practice to calm the mind, slow the heart rate, and activate the body’s natural relaxation response. In this guided session, you’ll be gently led through rhythmic breathing to release tension, quiet racing thoughts, and prepare your nervous system for deep rest.

Perfect for winding down after a busy day, easing anxiety, or supporting a peaceful night’s sleep.

Transcript

Hello,

Fellow breathers,

And welcome to another guided breathwork audio brought to you by Transcend Healing and Breathwork.

My name is Dean Cramp,

And I will be guiding you through this breathwork audio.

Today,

We will be practicing 4-7-8 breath.

We will be inhaling softly through the nose for a count of 4,

Holding your breath and feeling stillness for a count of 7,

And slowly exhaling through your mouth for a count of 8,

Letting go of any tension.

We will repeat for a few minutes as we settle deeper into calmness.

We will start with a deep cleansing breath in through your nose and letting out all of the air in your lungs.

We will begin in 3,

2,

1.

To begin with me today,

Remember consistency is key.

Please practice twice daily,

Once in the morning,

Once before bed,

And within 4-6 weeks,

You will see the results of improved sleep,

Better emotional regulation,

And reduced symptoms of anxiety.

Love and light to you all.

Namaste.