Hi everyone,
Welcome to this exercise on four seven eight breath.
As I've mentioned in other places,
One of the best things we can do right now is deepen our breathing.
So really move the breath from a more shallow place in the chest and above the diaphragm to deeper into the belly.
So that's what we're going to work on here.
So whenever you are ready,
We'll go ahead and just come into a comfortable seat.
So just finding a comfortable seat for yourself,
Maybe feel the weight of your feet on the floor,
Feel the chair,
The couch,
Or the bed,
Or the floor,
Just underneath your behind.
Really rooting down into wherever it is that you're sitting.
And then maybe just sitting up really tall with a straight spine here,
Lengthening all the way up through the crown of the head.
And just bringing the shoulders down and back,
Opening up through the chest,
Bringing the heart forward,
Even opening up through the sternum.
And we'll bring the ears right over the shoulders and try to make the ears as level to each other as you can.
So the ears are in alignment.
And once you get here,
Just noticing where the breath is in the body.
Maybe before you can notice the breath,
Just noticing where you're holding tension in the body.
We're all carrying around a lot of tension right now.
And if you're able softening or just releasing that tension.
And then when you're ready,
We'll go ahead and start with the four,
Seven,
Eight breath.
So the idea here is we're going to breathe in,
Inhale to the count of four,
And then hold to the count of seven,
And then exhale to the count of eight.
So you'll hold at the top of the inhale and that'll hold for seven counts.
So I'll walk you through the first three rounds and then we'll do a few rounds by ourselves.
So we'll go ahead and inhale to the count of four,
Three,
Two,
One,
Hold to the count of seven,
Six,
Five,
Four,
Three,
Two,
One,
And then exhale to the count of eight.
Exhale out of the nose,
Six,
Five,
Four,
Three,
Two,
One.
And again,
Inhale to four.
Hold to seven.
And exhale to eight.
And again,
Inhale to four.
Hold to seven.
And exhale to eight.
We'll do a few more rounds.
Inhale to four.
Hold to seven.
Exhale to eight.
And we'll keep going here,
Just inhaling to four.
Holding to seven.
And exhaling to eight.
Really squeezing out all the air,
Maybe pulling the belly button in towards the spine,
Just getting all of the air out here.
Let's do three more rounds.
Inhale to four.
And exhale to eight.
Hold to seven.
And exhale to eight.
Again,
Inhale to four.
Holding at the top.
And exhale to eight.
One more here.
Inhale to four.
And then when you're ready,
Just coming back here to the natural breath,
Just noticing how you feel here.
Noticing if maybe the breath feels just a little bit more grounded,
A little bit deeper in the belly,
Maybe even a little bit deeper in the lower back,
Through the sacrum,
Through the tailbone.
And then we'll bring our hands up in front of us,
And we're going to rub our hands together as fast as we can,
So we're kind of creating heat,
Creating friction between the hands.
And then we're going to bring our hands right over our eyes,
So we're kind of like cupping our eyes,
And our fingers come all the way up to the hairline.
So hands are just over the eyes here.
Just finding a moment of rest,
A moment of peace.
And then gently start to open the eyes and the hands,
And then part the hands here,
Move them back off to the sides.
And please feel free to use this breath practice throughout your day.
Use it whenever you feel like you need it.
Even just a couple of rounds can be super grounding.
I'd love to know how it lands for you.
Please feel free to leave me a comment or send me a message.
Thank you so much for practicing with me,
And have a wonderful rest of your day.
