Welcome to this guided 4-7-8 breathing exercise.
4-7-8 breath is a structured breathing technique that helps calm your nervous system and slow down your body's stress response.
When we are anxious or stressed,
Our sympathetic nervous system gets activated,
Which invites an energy into the body and prepares it to mobilize,
To fight or flee.
The extended exhale invites the parasympathetic nervous system to turn on,
Which promotes relaxation and safety.
Studies have shown that slow,
Controlled breathing can reduce heart rate and blood pressure,
Decrease symptoms of anxiety and stress,
And improve quality of sleep.
In this practice,
You'll breathe in for four seconds,
Hold your breath for seven seconds,
And exhale for eight seconds.
4-7-8 breath helps shift your body out of a state of stress and alertness and into a more grounded,
Calm state.
With practice,
It can become a quick and effective way to manage anxiety,
Racing thoughts,
Or difficulty falling asleep.
Remember that all techniques are a skill,
Which require practice,
Even in moments when we aren't in distress.
Let's begin.
Let's start with getting into a comfortable seated position.
You can lie down as well.
I have a cushion underneath my seat here.
And if you're seated,
Let's sit up tall,
Imagining a long line of energy starting at the base of your spine,
Traveling all the way up through the crown of your head.
You can start to soften your gaze,
Looking down and forward,
Or closing your eyes altogether.
And just starting to bring your attention to your breath.
No need to change it just yet.
Just notice the quality of it.
Is it shallow or deep?
Does it feel available or restricted?
And then starting to slowly lengthen your inhales and your exhales.
Breathing in,
Fill up.
Breathing out,
Let it go.
Let's take one more and fill up.
And sigh it out.
And then we'll begin our 4,
7,
8 breath.
Breathing in for 3,
2,
1.
Hold.
6,
5,
4,
3,
2,
1.
Exhale.
7,
6,
5,
4,
3,
2,
1.
3,
2,
1.
Breathe in.
3,
2,
1.
Hold.
6,
5,
4,
3,
2,
1.
Breathe out.
7,
6,
5,
4,
3,
2,
1.
Inhale.
Hold.
Breathe in.
Breathe out.
Hold.
Breathe out.
Inhale.
Let it go.
Let's take one more.
Breathe in.
Hold.
Breathe out.
Relax the breath.
Just finding that natural rhythm.
And just take notice if anything has shifted.
And when you're ready,
We can blink our eyes open if they are closed.
Beautiful job.
Thank you so much for taking the time for yourself and for joining me in this practice today.
And I hope to see you again soon.
