4-7-8 Breathing To Reduce Brain Fog

This short guided practice uses the 4-7-8 breathing technique to help you reset your mind and body in just a few minutes. You’ll be guided through a simple rhythm of breath designed to calm the nervous system, reduce mental fog, and ease feelings of anxiety. This practice can be done anywhere—seated, standing, or whenever you need a pause in your day. Expect a gentle, grounding experience that brings you back into your body and into the present moment.

Transcript

Hi and welcome to this meditation. I'm Shanti and this practice is specifically for if you're feeling like your mind is all cloudy and you've just lost focus, Feeling maybe a little bit anxious or tired and just want to get back into your body. So if you're ready, Come into a comfortable seat, Whether in a chair or seated on your mat. Anything is perfect. You can also do the standing. And if you feel comfortable, If you're in a space that allows you to close your eyes, Then do so. Otherwise just soften your gaze, Angling it down towards the ground about 45 degrees. Try not to move too much and just allow yourself to come into the space. This practice is the 4-7-8 technique and it works like this. So we're going to inhale for four, Hold for seven and then exhale for eight. I'm going to guide you through the first couple of rounds and then I'll drift off and you can just continue the practice on your own. So if you're ready, We take a calm inhale and exhale. And then we inhale for four, Three, Two, One, Hold for seven, Six, Five, Four, Three, Two, One. Exhale for eight, Seven, Six, Five, Four, Three, Two, One. Inhale for four, Three, Two, One, Hold for seven, Six, Five, Four, Three, Two, One. And exhale for eight, Seven, Six, Five, Four, Three, Two, One. We inhale for four, Hold for seven, Three, Two, One. Exhale for eight, Three, Two, One. Inhale for four, Hold for seven, Exhale for eight, Inhale for four, Hold for seven, Exhale for eight, Inhale for four, Hold for seven, Exhale for eight, And release. Just take an inhale naturally and an exhale and just notice how you're feeling right now in the space. If you need some more time here, Just repeat the practice again as long as you like, As long as you need. Otherwise, I wish you a lovely rest of your day. Be well, My friend.

Reviews

Did this in the car before going grocery shopping. Immediately felt more grounded. Thank you!! 💚