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

Love anything from Andrew Johnson his voice is a warm hug 🤗 thank you xo

Thank you 🙏🏽 I will bookmark 🔖 so that I can practice! 🌬️💨 🧡🩶🩶✨🤎🧡✨🩶

Love the voice, love the calm. Love that I can do this whenever and wherever I need it. Thank you!

Great soothing techniche, I'm a fan of this teacher!

Very calming! Thank you very much for this breathing practice!

I was woken with a small family emergency. As I went into flight and survival mode, and took care of the problem, I hadn’t realized how much being alarmed and waking up in that mindset would ruin my day. Then, a reminder for insight timer and this particular breathing meditation came up. I can’t explain how instantaneously this worked for me and how it changed my day immediately, and forward. Thank you!

That was Amazing and well done 👏🏿. I like the calm in your voice.
Cheryl J 💫

Divinely what I needed this moment! Thank you for recording & for the beautiful reminder of the importance of breath.

Very helpful. For some reason I have difficulty following breathing patterns. But I did find this helpful. Thank you ☮️

I love the 4-7-8 breath, Andrew!
It's so very relaxing & calming!
😇✨️🌟✨️🙏🏻

I enjoyed all of this, music and guidance. Thank you

I love the 4-7-8 technique!
So deepy relaxing!
I know of Andrew Weil!
He says this type of breathing technique can also help you sleep at night!
Thank you muchly, Andrew!
😇🙏🏻❤️🙏🏻✨️

Wonderful, thanks Andrew. Would LOVE you to do a longer practice 🙏🏼🩵