Hello and welcome to today's practice.
Today we're going to be practicing the 4-7-8 breathing technique.
This is a deep breathing exercise that can bring great calmness to the body.
When you're ready,
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Take a moment to settle into this space.
Normal breathing here,
Doing a body scan from head to toe,
Releasing tension along the way.
Allow your body to relax.
There's nothing to do,
No one to be,
Nowhere to go.
Now the 4-7-8 breathing technique involves inhaling gently through the nose for a count of 4,
Holding the breath for a count of 7,
And exhaling audibly through the mouth for a count of 8.
It's very simple and can be used really anywhere at any time.
Slow and deep breathing techniques like the 4-7-8 exercise that we'll do today can really help to reset the nervous system,
Promoting relaxation,
Reducing stress,
And bringing the body back into balance.
Now take a moment to make any necessary adjustments here to ensure you're comfortable before we get started.
One more time I'll note,
We'll inhale deeply through the nose for a count of 4,
Hold the breath for a count of 7,
And exhale audibly through the mouth for a count of 8.
The exhale sounds like a whoosh sound.
It should sound something like this.
We'll do 4 cycles together,
Beginning with the inhale,
Now let's get started.
Take a deep inhale through your nose,
Counting 1,
2,
3,
4,
Hold your breath for 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly for 8.
1,
2,
3,
4,
5,
6,
7,
8,
And again deep inhale through your nose counting 1,
2,
3,
4,
Hold your breath for 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly for 8.
1,
2,
3,
4,
5,
6,
7,
8,
And again inhale through your nose counting 1,
2,
3,
4,
Hold your breath for 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly for 1,
2,
3,
4,
5,
6,
7,
8.
Last time,
Deep inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly 1,
2,
3,
4,
5,
6,
7,
8.
Rest here.
Allow your breath to return to its natural rhythm.
Simply rest in this moment and observe any sensations that arise in your body.
We're going to do one more set together,
Four cycles of breath,
Continuing to breathe in for a count of four,
Hold for a count of seven,
And exhale for a count of eight.
As you continue the practice,
Gently allow your breath to naturally slow down and deepen with each repetition without straining yourself.
Now let's begin round two.
We'll do four cycles together,
Beginning with the inhale.
Take a deep inhale through your nose counting 1,
2,
3,
4,
Hold your breath for 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly for 8,
1,
2,
3,
4,
5,
6,
7,
8.
And again,
Deep inhale through your nose counting 1,
2,
3,
4,
Hold your breath for 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly for 8,
1,
2,
3,
4,
5,
6,
7,
8.
And again,
Inhale through your nose counting 1,
2,
3,
4,
Hold your breath for 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly for 1,
2,
3,
4,
5,
6,
7,
8.
Last time,
Deep inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Now exhale audibly 1,
2,
3,
4,
5,
6,
7,
8.
Rest here.
Allow your breath to return to its natural rhythm.
Simply rest in this moment and observe any sensations that arise in your body.
I'm going to step away to allow you to continue this 4,
7,
8 breathing pattern at your own pace for a few more minutes.
Silently count in your head as you work through this exercise.
As you continue the practice,
Remember to allow your breath to slow down and deepen with each repetition.
You'll hear a sound of the bells once the meditation is complete.
As we come to the end of this meditation,
Slowly bring your awareness back to your body.
Gently wiggle your fingers and your toes,
Maybe roll out your wrists and your ankles,
Just gradually awakening your senses.
Now when you feel ready,
Gently open your eyes and allow the light to enter your awareness.
Take a moment to adjust to the visual sensations around you.
Make note of any feelings or sensations that you have after this breathwork practice.
Take a moment here to allow your awareness to deepen.
Just appreciate the stillness and the calmness you've cultivated within yourself.
4,
7,
8 breathing is a great technique that can be practiced anytime you need a moment of calm and relaxation or even just a reset.
Keep it in your toolkit and carry it around with you.
Your breath is always available as a source of calm and centering.
Thank you for practicing with me today.
I appreciate you always.
Until next time.
