4-7-8 Breathing Timer | 10-Minute Breathing Practice (Voice)

A simple 10-minute 4-7-8 breathing exercise with a visual timer, gentle voice guidance, and calming background music. Breathe gently through your nose as you follow the rhythm: inhale for 4 seconds, hold for 7 seconds, then slowly exhale for 8 seconds.
Ideal for relaxation, stress relief, calming the nervous system, mindfulness, meditation, unwinding after a busy day, and preparing for sleep. Practice comfortably, breathe naturally through your nose, and never force your breath. Voice: Vee

Transcript

Hello dear friends, I'm Ocean and this is a 10-minute practice of 4-7-8 breathing. You will breathe in through the nose for 4, Hold for 7 and breathe out slowly through the mouth for 8. That long slow exhale is what helps the body settle. This practice is for anyone who wants to unwind. It's especially lovely in the evening before sleep or whenever the day feels like too much. If you feel lightheaded at any point, Simply let the count go and breathe normally. Please don't practice this while driving. And remember, This is a practice for well-being, Not a replacement for professional care. Sit or lie down comfortably. For the light and the numbers and let's begin Inhale. Exhale. Inhale. Exhale to release. Inhale. . . Home. Inhale and exhale. Inhale. Oh. Inhale and exhale. Inhale. Home. Inhale and exhale. Inhale… home. Exhale. Inhale. Hope. Inhale and exhale. Inhale. Exhale. Inhale. Home. Inhale and exhale. Inhale. . . Inhale and exhale. Inhale. Hope. Exhale to release. Inhale. . . Oh. Inhale and exhale. Inhale. Home. Exhale. Inhale. Exhale. Inhale. Home. Inhale and exhale. Inhale. Home. Inhale and exhale. Inhale. . . Exhale to release. Inhale. Inhale and exhale. Inhale. . . Home. Inhale and exhale. Inhale. Home. Exhale. Inhale. Home. Exhale to release. Inhale. Home. Exhale. Inhale. . . Hope. Exhale. Inhale. Inhale and exhale. Inhale. Exhale to release. Inhale. Home. Inhale and exhale. Inhale. Home. Exhale Inhale. Inhale and exhale. Inhale. Home. Sound. Inhale. Home. Exhale. Inhale. Oh. Inhale and exhale. Inhale. Gently let the count go and breathe naturally. Notice how you feel right now, Maybe a little softer, A little quieter inside. So thank you for taking these 10 minutes for yourself. Come back. This breath whenever you need it. I will be right here for you. Thank you so much.