4 | 7 | 8 Breath

ThIs breathing protocol is a simple yet effective technique designed to promote relaxation and reduce stress. It involves inhaling through the nose for a count of four, holding the breath for a count of seven, and exhaling completely through the mouth for a count of eight. This rhythmic breathing pattern helps to calm the mind and body by activating the parasympathetic nervous system, which can be particularly beneficial in moments of anxiety or tension. Practicing the 4|7|8 method regularly can enhance overall well-being and facilitate a deeper connection with oneself.

Transcript

Hey everyone I wanted to welcome you to your latest five-minute breathing protocol.

Today we're gonna do one of my absolute favorites and it's called many things.

I've heard it called the tranquilizer breath.

I've heard it called the relaxation breath.

My good friend Jesse Coomer calls it the cadence of bliss,

Which I think is very fitting for it.

But what we're gonna do today is called four seven eight breathing.

So we're breathing in for four,

Holding for seven,

And breathing out for eight.

You can do this protocol at any time.

I find it helpful to help me fall asleep easier.

It's also good to do before you have to make a tough decision.

So when you're ready,

I want you to find a comfortable seat,

Sitting up straight with good posture,

Taking a few just normal breaths in and out through the nose.

You can leave your eyes open and you can shut the eyes down.

And now wherever you're at,

I want you to inhale for a count of four.

In,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

In,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

In,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Out,

Two,

Three,

Four,

Five,

Six,

Seven.

Out,

Two,

Three,

Four,

Five,

Six,

Seven.

Continuing on your own,

Going in for four,

Holding for seven,

And out for eight.

And as you inhale,

I want you just to notice the cool air entering your nostrils.

And then the pressure internally on your ribs as you hold.

And then you're just releasing the exhale with total relaxation.

Fully and completely present in this moment.

Not straining,

Trying to fill up quickly.

Relaxing the neck,

The shoulders,

The chest.

And just let everything that came before this five-minute protocol gently fall away.

Going in for four,

Holding for seven.

Continuing with our cadence.

In for four,

Hold for seven,

Out for eight.

Relaxing a little bit more with each breath.

As you continue,

I want you to bring your awareness gently back to the room.

Blink open your eyes.

Finish that last breath cycle.

And then switch over to normal breathing in and out through the nose.

Thank you so much for joining me today for your five-minute breath protocol.

Happy holidays.

Safe travels.

Until next time,

Thank you.