4-7-8 Breathing Practice

During this guided meditation we'll take some time to focus on our breath and I'll lead you through a breathing exercise called 4-7-8. During that portion of the meditation, we will complete 4 cycles of the technique where we will inhale for a count of 4, hold the breath for a count of 7, and exhale for a count of 8.

Transcript

Hello and welcome to this guided meditation. During this meditation we will take some time to focus on our breath and I will lead you through a breathing exercise called 4-7-8 breathing. During that portion of the meditation we will complete four cycles of the technique where we will inhale for a count of four, Hold the breath for a count of seven, And exhale for a count of eight. To begin I invite you to relax into the most comfortable position available to you at this time. It should be a relaxed yet alert position, Maybe sitting upright in a chair or perhaps on a cushion on the floor. You can relax your palms on your lap or on your thighs. Your back should be as straight as you can comfortably sit without feeling forced or tense. As you settle into this relaxed position I invite you to gently close your eyes. If you prefer to keep your eyes open I invite you to soften and relax your gaze. Now take a few moments to scan your body for any areas of tension or tightness. Scan from the top of your head down through to your toes. If you notice any areas where you are holding tension gently soften and relax that area. Don't judge your force just gently soften. Maybe breathe in a nice deep cleansing breath to that area and envision the tension or stuckness melting away. Now begin to notice and relax your breathing taking a few slow gentle breaths. We will now begin the four seven eight breathing portion of the meditation. I will guide you through and count each cycle so you can simply focus on your breath and gently follow the rhythm of inhaling deeply through your nose holding the breath and exhaling fully from your mouth. Let's begin. Breathe in two three four hold two three four five six seven and exhale two three four five six seven eight again in two three four and hold two three four five six seven and exhale two three four five six seven eight and in two three four and hold two three four five six seven and exhale two three four five six seven eight. One more in two three four and hold two three four five six seven and exhale two three four five six seven eight. Very good. Now take a few moments to return to a natural rhythm of nice slow gentle breathing. Take a few moments and simply notice and be aware of your breath. Now I invite you to slowly bring movement back into your body and begin to bring awareness back to the room around you. Gently wiggle your fingers or toes maybe do a gentle shoulder roll and then slowly open your eyes if they were closed and bring your gaze and awareness back to the room around you. I invite you to do this meditation in the morning as a way to start your day with calm or you can use it as a rest during the day or as a way to wind down and slow your breathing and heart rate as you prepare to sleep at night. Thank you for joining me in this meditation. May you be well. Namaste.

Reviews

Felt refreshed. Thank you.

Sehr angenehme Stimme. Für mich perfekt angeleitet! 🙏🏻

Thank you. Your smooth, velvety, dulcime tone eased me into a deep meditative state.

Nice lesson in 4-7-8 breath work. I’d done box breathing before, but this is simpler in a way.

A little too much time spent telling me how to sit, but after that, very nice