Relaxing Breath Technique (4-7-8)

This episode, we'll do another secular technique based on the work of Dr. Andrew Weil, a world-renowned leader and pioneer in the field of integrative medicine, a healing-oriented approach to health care which encompasses body, mind, and spirit. The 4-7-8 technique, known also as Relaxing Breath, is a way to release tension and reduce stress levels in your day to day, and can be done anywhere at anytime. Use it to help yourself fall asleep, to prepare, or decompress from your workday.

Transcript

Hello,

And welcome to Methods,

An exploration and guided prayer and meditation.

Today our breath practice will be a timed,

Secular technique called the 4-7-8 count,

Also known as the relaxing breath technique.

It has origins in Vedic pranayama,

Or breath restraint,

And has been popularized by Dr.

Andrew Way.

This exercise can quickly calm the central nervous system and has a tranquilizing sensation on the nerves.

It's great for anxiety or as a tool to get ready for a good night's sleep.

The method goes like this.

Wherever you are,

Make yourself comfortable.

Inhale deeply to create space.

Let out a long,

Deep exhale along with a big sigh or whooshing sound.

Close your mouth and slowly inhale through your nose for a count of four.

Now hold your breath for a count of seven.

Exhale deeply and completely for a count of eight,

Being sure to let out a big sigh or whooshing sound.

Inhale for four.

Hold your breath for a count of seven.

And exhale for a count of eight.

Repeat this pattern for a while.

Inhale for a count of nine.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Exhale for a count of ten.

Thank you for participating in this episode of Methods.

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Visit our website at MethodsPodcast.

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Until next time.

Reviews

Great meditation. I have been doing it for 7 months now following Dr. Weil’s method. It is my favorite! Thanks 🙏

Thank you! I'm using this technique for some time not only to ease anxiety, but also to manage abdominal pain. It's suprisingly effective! Also, the music you used is very calming.

Very calming. Good background sounds/music. It ends a bit abrubtly, though.

...and before I knew it, I was done. This technique is new to me and I really connected. I’ll be back!

Very helpful! Thank you!

Very good practice 👍

Thank you and Namaste 💕 ☮️