Welcome to this guided breathing process where we will be moving through a breathing technique called the four,
Seven and eight breath.
This breathing technique is designed to stimulate your vagus nerve and activate your parasympathetic nervous system,
Bringing you into a state of rest and digest.
This recording is a great tool to use in times of stress and overwhelm or whenever you're wanting a moment to pause and invite in a little more calm.
If you're unfamiliar with this breathing cycle,
Only do the four rounds and slowly work up to the eight cycles and beyond.
You're going to breathe in through the nose for four,
Hold the breath in for seven and exhale all of the air out through your mouth for eight.
So let's begin.
Just getting as comfortable as possible.
You haven't already begin by closing down your eyes.
We are going to begin by counting together.
However,
If you lose track of my counting,
Just simply go at your own pace.
The most important thing you do is to tune into your breathing and to take what you need from this experience today.
So taking a deep breath all the way down into your belly to ground yourself before we begin and exhale.
Now breathing in through the nose for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhaling out through the mouth for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in through the nose for one,
Two,
Three,
Four,
Holding for one,
Two,
Three,
Four,
Five,
Six,
Seven,
And exhaling out through your mouth for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in for four,
Holding for seven,
And exhaling out for eight.
Now continue with a few more rounds on your own if you feel comfortable.
Otherwise simply bring yourself back to a breathing cycle that feels good for you.
Breathing in for four,
Holding for seven,
And exhaling out for eight.
Breathing in for four,
Holding for seven,
Exhaling for eight.
Breathing in for four,
Holding for seven,
And exhaling for eight.
Just continuing a few more cycles on your own at whatever pace,
Allowing each inward breath to relax you even more.
Just exhale out any tension or stress.
In,
Holding at the top,
Emptying your lungs completely.
Now let go of the counting altogether.
Just taking a moment to enjoy this stillness,
This space,
Just allowing yourself to be fully present in this moment,
Slowing it all the way down.
Noticing a final moment in this stillness.
Noticing how good it feels to stop,
To pause,
And to simply be.
Slowly bringing yourself back into the space that you're in.
Gently wriggle your fingers,
Being present with the moment,
Wiggling your toes,
Allowing for a gentle stretch.
When you are ready,
You can open your eyes and come back into this space,
Knowing that this recording can be used multiple times a day and is here whenever you need it,
Whenever you're needing to simply slow down and breathe.
Whoo!
