Breathing Meditation for Sleep (4-2-4-2)

A guided meditation that uses the calming technique of the 4-2-4-2 breathing pattern. As you settle into a comfortable position, close your eyes, and let the guided meditation soothe your mind with the support of bird song and sound bowls. By inhaling deeply for a count of four, holding for two, exhaling for four, and pausing for two, this pattern encourages a slower breath rate and engages the body's relaxation response. This rhythmic breathing promotes relaxation, lowers heart rate, and reduces racing thoughts, allowing you to drift into a peaceful and rejuvenating sleep.

Transcript

Welcome to this meditation where we'll be using the Saberti pattern to help fall asleep,

Calm the mind and regulate the nervous system.

You can lay down,

Finding a comfortable position.

We'll inhale for four seconds,

Hold for two,

Exhale for four and hold for two.

We'll do this for a few rounds.

The breath is through the nose throughout the practice.

Let's slowly prepare and begin.

Inhale for four,

Three,

Two,

One,

Hold,

Two,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

Exhale,