Hello and welcome to this guided 4-7-8 breath.
My name is Brooklyn,
I'm a licensed therapist and yoga teacher and we are going to walk through a breathing practice called 4-7-8.
So the numbers represent an inhale for four seconds,
A breath hold for seven,
And an exhale for eight seconds.
The numbers are only important because we want our exhale to be longer than our inhale.
When we breathe in,
We activate our sympathetic system,
And when we breathe out,
We activate our parasympathetic.
So our goal for our practice today is to invite in a little bit of relaxation and slowing down and inviting safety into the body.
Let's begin.
I have a cushion underneath my seat,
So you're welcome to.
.
.
Grab anything that might feel supportive to begin our practice together.
And then allow yourself just to settle here.
So maybe you soften your gaze.
Looking down and forward.
Or maybe you close your eyes altogether.
Whatever helps you feel more grounded.
And safe enough in this moment.
And just take a mental note of what's already here.
Everything that's showing up.
With you within you.
So just notice the mental chatter.
Notice any sensations or emotions that might be present.
And maybe just taking a moment to.
Rate on a scale of 0 to 10 the intensity of any particular emotion that might be present.
So zero being.
The least amount felt,
10 being the most intense.
So just picking a number that feels representative for right now.
And then bring your attention to your breath.
No need to change anything just yet.
Maybe just notice how shallow.
How deep?
How restricted or how available your breath feels.
And then together,
We'll take a big belly breath in,
Breathing in.
Open your mouth,
Let it go.
Again,
Inhale,
Fill the belly,
The ribcage,
The chest.
And let it go.
Let's take one more big and now.
And side out.
And we'll begin our four,
Seven,
Eight breath.
Breathing in for three.
To One,
Hold.
Six.
5 4 3 2 1 exhale 7 6 5 4 3 2 1 inhale 3 Two,
One,
Hold.
5,
4,
3,
2,
1.
Exhale.
7,
6,
5,
4,
3,
2,
1.
Breathe in.
3,
2,
1.
Hold.
6,
5,
4,
3,
2,
1.
Breathe out.
7,
6,
5,
4,
3,
3,
2,
1.
Inhale.
3,
2,
1.
Hold.
6,
5,
4,
3,
2,
1.
Breathe out.
7,
6,
5,
4,
3,
Too.
One.
Inhale.
Three.
One,
Hold.
3,
2,
1,
Exhale.
Three,
Two,
One,
Breathe in,
Three,
Two,
One,
Hold.
Six.
Five,
Four,
3,
2,
1 exhale 7,
6,
5,
4,
3.
One,
Two,
More rounds.
Breathe in,
Three.
2,
1,
Hold.
Let it go 7654 Two,
One,
Last one,
Inhale,
Three.
Two,
One,
Hold.
Let it go 7654321 And just let your breath return to its natural rhythm.
And settling in once more.
You'll be doing a body scan,
Just noticing if there's been any shifts.
If anything remains the same.
Notice what sensations or emotions are present now.
And maybe.
.
.
Bringing out that ranking scale of 0 to 10.
Checking back in with that emotion,
That number you assigned it.
And see if there's been any shifts.
No judgment,
No objective here,
Just curiosity.
And making notes.
And allowing whatever is present to be here.
Noticing where there's any ease or softness.
And if your eyes are closed,
You can slowly blink them open.
Reorienting yourself to the room,
To the space around you.
Thank you so much for practicing with me today and I hope to see you again soon.
