Calming 4-4-8 Breath

Soothe anxiety and unwind with the 4-4-8 breathing practice. A simple yet powerful rhythm to relax your body and calm your mind. By gently inhaling for four counts, holding for four, and exhaling for eight, you’ll activate your parasympathetic nervous system - your body’s natural “rest and digest” response.

As you settle into the breath, tension melts away from your shoulders, face, and jaw, leaving you grounded, peaceful, and at ease. This short session is perfect for easing stress, preparing for rest, or finding stillness in the middle of a busy day.

Transcript

Hello,

I'm Stuart Sanderman,

Your breathing coach,

And in this short session,

I'll guide you through a 4-4-8 breathing practice,

A powerful rhythm to calm anxiety and release stress.

By doubling the length of your exhale,

You activate your parasympathetic nervous system,

The part that slows your heart rate,

Calms your mind,

And tells your body you're safe.

So get yourself comfy,

Seated or lying down.

Close your eyes or bring them to a soft gaze.

Relax your whole body here.

Your shoulders,

Your face,

Your arms,

Your legs.

Now place your hands on your belly so you can feel it rise and fall,

And breathe in through your nose for a count of four,

Feeling your belly rise.

Hold your breath for a count of four,

Calm and still,

And now breathe out through your mouth for a count of eight,

Let everything relax.

Good,

And again,

Breathe in for four,

Belly rise.

Hold for four,

Gentle and soft,

And breathe out for eight,

And as you breathe out,

Drop your shoulders,

Let them relax.

Good,

In for four,

Belly rise.

Hold for four,

Peaceful and calm,

And breathe out for eight,

Drop your shoulders even more.

Let this wave of calm flow over you.

Good,

In for four,

Hold for four,

And out for eight.

Relax your face,

Relax your jaw,

And breathe out for eight,

Relax behind your eyes.

Hold for four,

And out for eight,

Relax your forehead.

Hold for four,

Out for eight,

This time relax your arms,

Let them be heavy.

Good,

In for four,

Hold for four,

And out for eight,

Now your legs,

Let them sink into relaxation.

Let's go for two more,

In,

Last one.

In for four,

Hold for four,

So release the counts,

Let your breathing come back to a natural rhythm,

Just sit here for a moment.

Feel the calm you've created,

And when you're ready,

Wiggle your toes,

Your fingers,

Loosen your neck for a stretch if it feels good,

And open your eyes.

Thanks so much for breathing with me,

I'm Stuart Sandeman,

And remember to follow me here on Inside Timer for more breathwork tools.

Have the best day,

And I'll see you next time.

Reviews

Very calming practice, short and sweet. Thank you for your guidance

Thank you for a very calming meditation.

Goooood

So effective. Will be coming back to this again and again.