Calm In Every Count : 4-7-8 Breathing

This five-minute guided meditation introduces the soothing 4-7-8 breathing technique to calm the nervous system and ease the body into relaxation. With a steady rhythm of inhaling for four counts, holding for seven, and exhaling for eight, this practice supports emotional balance, reduces stress, and slows the heart rate. In just a few minutes, you’ll feel more grounded, centered, and at ease.

Transcript

Welcome to A Dash of Meditation and the Introduction to Breathwork series.

Today we'll explore the 4-7-8 breath,

A powerful technique to calm the mind and soothe the nervous system.

It's simple.

We inhale for a count of 4,

Hold for a count of 7,

And exhale for a count of 8.

This breath slows everything down,

The heart rate,

Racing thoughts,

And creates space between stimulus and response.

This is a great tool for when you feel anxious or things feel out of control.

With each round,

You're training your body to feel safe and grounded.

Let's begin.

Find a comfortable seat that allows your spine to be tall.

Let your shoulders soften and unclench your jaw.

Close your eyes and gently bring your awareness to the present moment.

Take a deep breath in through your nose,

And a slow breath out through your mouth.

Now we'll begin our 4-7-8 breathing together.

Inhale through the nose,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7.

Exhale slowly through the mouth,

2,

3,

4,

5,

6,

7,

8.

Again,

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7.

Exhale,

2,

3,

4,

5,

6,

7,

8.

Allow the breath to guide you as you relax more with each exhale.

Feel your system slowing and releasing.

I'll go quiet and allow you to take several rounds on your own.

If your mind drifts,

Simply return to the breath.

In for 4,

Hold for 7,

Out for 8.

This breath reminds us that calm is a rhythm we can return to anytime,

Anywhere.

Let's take one final round together,

Wherever you are.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7.

Exhale,

2,

3,

4,

5,

6,

7,

8.

Now release the technique in all control.

Let the breath return to a natural flow,

And notice how your body feels.

You've just created more space for peace with nothing but your breath.

Return to this technique when you want to respite from the world,

In the office,

Or at home.

Until next time,

Make every breath count.