4-7-8 Breath Track

This five minute 4-7-8 Breath technique will ease tension and bring relaxation into the body. Find a comfortable position, either sitting or lying down with a straight spine. This technique is done by breathing in for 4 counts, holding for 7 counts, and exhaling for 8. The extended exhale activates the vagus nerve, allowing your body to switch into rest and digest. Come back to this breath whenever you need a moment for yourself.

Transcript

Hello and welcome to your breath work practice.

This practice is perfect for a time when you just need to slow down,

A time to go inward,

Or even assistance falling asleep.

This breath is called 4-7-8 because it's an inhale for four seconds,

Holding at the top for seven,

And exhaling for eight seconds.

This breath allows us to switch our nervous system into parasympathetic,

Cueing safety in the body and allowing us to go into rest and digest.

We'll get started with this breath in a few moments,

But first let's take a deep inhale together and let that go.

Let's take one more deep inhale.

We'll get started.

Breathing in,

Hold.

Noticing the changes in sensations in your body.

Allowing each breath in to fill your body with relaxation,

Allowing each hold to ground you in a moment,

And each exhale to release tension from the body.

Two more rounds of this 4-7-8 breath.

Coming back to normal breathing,

In and out,

Through your nose.

Taking our final moments here to notice any sensations in the body,

How your state may have shifted since the beginning of this practice,

And taking a moment of gratitude for yourself for carving this time out in your day to reset your nervous system and clear your mind.

Feel free to come back to this practice as often as you need whenever you're looking for a moment of clarity.

Thank you for practicing today.

Reviews

I almost never comment but this one is perfect for me right before bedtime. So big ups for this one.