Welcome to four,
Seven and eight breath.
This simple breathing technique will help relax and calm you,
Ideal if you're preparing to sleep.
In a moment I'll ask you to fully exhale and then you will inhale,
Fully inflating the lungs to my count of four.
As you inhale,
Think about breathing into your belly,
Side ribs expanding,
The front of your chest expanding until you fully inhale.
You will then hold that breath to my count of seven.
You're then going to fully exhale to my count of eight,
Completing the exhalation by the time I get to eight.
So you inhale four,
Hold seven,
Exhale eight.
I invite you now to fully exhale as quickly as you can.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
I invite you now to draw your awareness to your right big toe.
Relax your right big toe.
Relax your first toe,
Second toe,
Third toe,
And your right little toe.
Relax the top of your right foot,
The bottom of your foot.
Relax your whole right foot.
Relax the front of your right lower leg,
The back of your lower leg.
Relax the front of your right thigh,
The back of your thigh.
Relax your right buttock.
Now relax your whole right leg.
Draw your awareness to your left big toe.
Relax your left big toe.
Relax your first toe,
Second toe,
Third toe,
And your left little toe.
Relax the top of your left foot,
The bottom of your foot.
Relax your whole left foot.
Relax the front of your left lower leg,
The back of your lower leg.
Relax the front of your left thigh,
The back of your thigh.
Relax your left buttock.
Now relax your whole left leg.
Draw your awareness to your right thumb.
Relax your right thumb.
Relax your first finger,
Second finger,
Third finger,
And your right little finger.
Relax the back of your right hand,
The palm of your hand.
Relax the whole right hand.
Relax the front of your right forearm,
The back of your forearm.
Relax the front of your right upper arm,
The back of your upper arm.
Relax your right shoulder.
Draw your awareness to your left thumb.
Relax your left thumb.
Relax your first finger,
Second finger,
Third finger,
And your left little finger.
Relax the back of your left hand,
The palm of your hand.
Relax your whole left hand.
Relax the front of your left forearm,
The back of your forearm.
Relax the front of your left upper arm,
The back of your upper arm.
Relax your left shoulder.
Relax your chest.
Relax your stomach.
Relax your whole back.
Relax the back of your neck,
The front of your neck.
Relax your chin.
Relax your jaw.
Relax your lips.
Relax your left cheek,
Your right cheek.
Relax your left ear,
Your right ear.
Relax your nose.
Relax your left eye,
Your right eye.
Relax your left eyebrow,
Your right eyebrow.
Relax your forehead.
Now relax your whole body.
Relax your chest.
Relax your chest.
Relax your chest.
Relax your chest.
Relax your chest.
