4-7-8 Breathing (5 Minutes)

The 4-7-8 method is a powerful breathing rhythm to lower anxiety, boost focus, and bring balance back into the body.

This is the extended version of my original 2-minute track. Practice daily for best results.

Music courtesy of Pixabay.

Transcript

Inhaling for four beats. Hold for seven beats. Exhaling through the mouth for eight beats. Let's begin. 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. 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. Last inhale, Two, Three, Four. Hold, Two, Three, Four, Five, Six, Seven. Exhale, Two, Three, Four, Five, Six, Seven, Eight. Take a deep breath and let it go. Thank you.