4-4 Breathing In One Minute

This short practice guides you through a calming 4-4 breath — four counts in, four counts out — designed to settle your mind and bring your body back into balance. It’s easy, steady, and effective, making it the perfect one-minute reset whenever you need to feel more grounded and in control.

Transcript

Inhale through your nose for 4,

1,

2,

3,

4.

Exhale for 4,

4,

3,

2,

1.

Again,

Inhale for 4,

1,

2,

3,

4.

And exhale for 4,

4,

3,

2,

1.

Let the breath steady you.

Let your body follow your rhythm.

One more round.

Inhale for 1,

2,

3,

4.

And exhale for 4,

3,

2,

1.

You're here.

You're safe.

You're settling.