4-7-8 Breathing

The 4-7-8 breathing tool is a calming practice designed to create a sense of calm and ease. You will be guided to inhale through the nose for a count of 4, pause (gently hold) the breath for a count of 7, and then exhale through the mouth (like blowing through a straw) for a count of 8. Use this recording when you need grounding, calm, or to help settle the mind.

Transcript

To practice 4-7-8 breathing,

You'll be inhaling through your nose for a count of 4,

You'll pause your breath for a count of 7,

And you'll exhale through your mouth for a count of 8.

And this exhale through your mouth is like you're exhaling through a straw.

And there might be a sound with it too,

And that's okay,

It's actually encouraged to have a little bit of sound as you're exhaling through your mouth for the count of 8.

I'll count the breath for us so we can do this together,

And just know that when you're practicing this on your own,

You might do these counts a little faster or a little slower.

Just count at the pace that is the most comfortable for you.

But right now we will do 4 rounds together.

Again,

Inhaling through the nose,

Pausing the breath for a count of 7,

And then exhaling for a count of 8,

Imagining that you are blowing through a straw.

Okay,

So taking a moment to get comfortable,

You can do this with your eyes open or your eyes closed.

And taking a moment to just observe,

Observing any thoughts,

Emotions,

Sensations.

And we'll just take one regular breath together to get on the same page.

So go ahead and take an inhale,

And an exhale,

And here we go.

Inhale,

2,

3,

4,

Pause your breath,

2,

3,

4,

5,

6,

7,

Exhale through your mouth,

3,

4,

5,

6,

7,

8.

Again,

Inhale through the nose,

2,

3,

4,

Pause,

2,

3,

4,

5,

6,

7,

Exhale through the mouth,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Pause,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Pause,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

Good,

Let that go,

Take a regular breath.

Transitioning out of the 4,

7,

8 breathing and into regular breathing,

Just take a moment to observe.

Observe anything that has changed,

Observe if you feel the exact same,

That's okay too.

We did 4 rounds together here,

You can work your way up to doing 8 rounds.

It's recommended that this is done twice a day,

Maybe in the morning and at night.

You can use it at any time where you need a mindful pause.

Reviews

Very nice 😊. Great pace! Thanks 🙏

Great walk-through of the 4-7-8 breath! You have a gentle and kind voice and it was easy to stay focused. I will recommend this video for my clients as well. Who have never done the 4-7-8 breath before.