4-7-8 Breathing

Guided breathing to help you feel calm and relaxed. Perfect when you need a reset.

4-7-8 is a relaxation technique forces the mind and body to focus on regulating breathing which results in calming the mind and body.

Transcript

This 4-7-8 breathing technique is designed to help you control your breathing,

To bring your body in a state of deep relaxation,

To let go of anxiety,

Worries,

And anything else that no longer serves you in this moment.

Find somewhere comfortable to sit.

If you can,

Close your eyes.

Bring your awareness and your attention to your breath.

You will breathe in through your nose for a count of 4,

Hold your breath to the count of 7,

Exhale through your mouth to the count of 8.

We will repeat this cycle 5 times.

However,

You can repeat this 4-7-8 pattern for as long as you need it.

So,

Big breath in,

Exhale,

Parting the lips,

Empty out every last drop of air from your lungs,

And begin to inhale for 4,

3,

2,

1,

Hold,

6,

5,

4,

3,

2,

1,

Exhale 7,

6,

5,

4,

3,

2,

1,

Inhale 2,

3,

4,

Hold,

6,

5,

4,

3,

2,

1,

Exhale 7,

6,

5,

4,

2,

1,

Inhale 2,

3,

4,

6,

5,

3,

2,

1,

Exhale 7,

6,

5,

2,

Inhale 2,

3,

4,

Hold,

6,

5,

4,

3,

2,

1,

Exhale 7,

6,

5,

4,

3,

2,

2,

3,

4,

Hold,

7,

6,

5,

4,

3,

2,

Exhale 8,

7,

6,

5,

4,

3,

2,

1.

Return to normal breathing.

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