Breath Awareness - 478 Breathing For Calm

This 3 minute meditation introduces the box breathing technique, where you inhale, hold, exhale, and hold again, all for a count of four. It is particularly useful for managing anxiety and centering yourself, popularised by Navy SEALs for its grounding effects.

Transcript

So taking some time to sit down, Feet on the floor, Hands on your lap, Taking a nice gentler deep breath in and out, And closing down the eyes, Allowing the eyes to rest and relax. And let's connect with the breath. Today's breathing technique is called the 4-7-8 breath, Also known as the relaxing breath, A breathing pattern developed by Dr. Andrew Wheel. The technique is relatively simple. Firstly, We empty the lungs. Secondly, Inhaling for a count of four, Holding for a count of seven, Exhaling for a count of eight. Now please remember that everyone has different lung capacity and speed of breathing, So the pace set in this recording may be a little too slow or a little fast for you. This recording is a template for you to learn and practice at your own speed. So fully exhaling now, And with me. Breathing in, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, Exhaling, Two, Three, Four, Five, Six, Seven, Eight, Inhale, Two, Three, Four, Hold, Two, Three, Four, Five, Six, Seven, Exhale, Two, Three, Four, Five, Six, Seven, Eight, And return to breathing. Normal flow of breathing. Doing the four, Seven, Eight breath two or three times a day with two or three rounds will bring your body into a state of deep relaxation. Remember to count at your own pace. And bringing this technique back with you, You can take a gentle stretch, A slightly deeper awakening breath, Open your eyes, And return to the day.

Reviews

I wish it was longer. It really helped me, but it was to short for me hold onto. Your pace was perfect for me.

Short but sweet, left me feeling very relaxed. Will save this one ⭐

This was really great, but the description talks about box breathing, which is different…

Well explain! Over all excellent! Well done sir thank u 🙏 peace

That was usedul because I not only learned the technique, I learned how to individualize it for me!