Welcome to this demonstration of the 478 breath.
I love using this exercise in those moments when I feel myself starting to get a little overwhelmed.
And I find that it's especially helpful to interrupt that stress loop.
So let's try it together.
We're going to simply breathe in through our nose for a count of four.
And then we hold for a count of seven.
And then we exhale through our mouth for a count of eight.
Now,
If holding your breath for a count of seven doesn't feel available to you right now,
That's completely fine.
You can shorten it to whatever amount feels most comfortable to you.
So when you're ready,
You may like to close your eyes or simply soften the gaze.
And we're going to start by breathing in through our nose for a count of four.
Hold for a count of seven.
Exhale through the mouth for a count of eight.
Beautiful.
Let's try that one more time.
Breathing in through our nose for a count of four.
Hold for a count of seven.
Exhaling through the mouth for a count of eight.
One last time together,
Breathing in through the nose for a count of four.
Hold for a count of seven.
Exhaling through the mouth for a count of eight.
And just taking a moment.
To let that practice integrate.
Noticing how you feel.
Any shifts in the body.
Just observing.
And when you feel ready,
Slowly opening your eyes back up.
And back to the space around you.
Thank you for practicing with me today,
And I hope to see you here soon again.
