Hello loves,
I am Christina Rae and I'm a breathwork and life coach.
Today I am excited to share a calming breathwork practice with you.
This practice is easy,
It's quick,
And it helps calm the nervous system down in any situation.
So if you're looking just to relax before bed or you're feeling stressed,
Anxious,
And overwhelmed,
This is the perfect practice and it's one of my favorites.
It's called 4-7-8.
What we're going to do is going to take an inhale for four seconds,
Hold for seven,
And exhale for eight.
So before we get started,
Let's take one deep breath together.
Inhale and exhale,
Audible exhale,
Releasing tension and arriving in the space.
You can sit down or lay if you like and close your eyes.
Now we're going to inhale for four,
Two,
One,
And hold for seven,
Six,
Five,
Four,
Three,
Two,
One,
And exhale,
Two,
And one.
Start again,
Inhale and hold,
Exhale for eight.
Inhaling for four,
And holding at the top,
Feeling this space,
Feeling your body connecting to your heart.
Exhaling now for eight.
To release the tension,
Release the anxiety,
Release the stress,
And start to feel that connection again.
And hold,
And as you exhale,
Imagine all of your doubts,
Your worries,
Your stress,
Your anxiety melting beneath you.
Now through your nose,
In the space of fullness,
Body's aliveness,
Exhale,
If you can inhale two more times for seven.
What does it feel like to be in this body?
This human experience is a gift.
Every emotion,
Every stress,
Every worry,
Every challenge,
With that realization,
Exhale.
Let's next inhale through your nose or your mouth,
And as you sit here in this place of fullness,
Connect to love,
Every experience for the challenges,
Exhale,
Now eyes closed now,
Coming back to regular breathing.
What does it feel like to breathe in this body?
What does it feel like to be alive in this body?
What does it feel like to have gratitude for this body,
For this breath?
Notice the shift.
How has your mind,
Has your body shifted when you first started?
This breathing practice.
Thank you for joining me.
Open your eyes with a smile.
With a smile,
Take your last breath together with me,
Sending you love.
