Morning Energy: 5-Minute Sunrise 4-7-8 Breathing

Join me at sunrise in Jamaica for a restorative 5-minute practice featuring the 4-7-8 breathing technique, a powerful tool for instantly soothing your nervous system. Accompanied by the gentle sounds of the Caribbean ocean, this guided session is designed to shift your body out of "fight or flight" and into a state of deep relaxation. You will be led through grounding breath awareness exercises and specific rhythmic cycles—inhaling for 4, holding for 7, and exhaling for 8—to effectively reduce anxiety and center your mind. This brief mental reset is the perfect way to find calm during a busy day or prepare for restful sleep. Please find a comfortable seated position, lengthen your spine, and let’s begin.

Transcript

Good morning friends. Welcome to another video to breathe on purpose and feel good about your mind and your body. Today we'll do a few rounds of 478 breathing. I love 478 breathing because it helps to regulate your nervous system and allow yourself to be at ease. You deserve that. So maybe you just need a quick, Simple break, And I'm here for you to guide us through. As you can see, I'm Waterside, And so I am relaxing listening to the ocean waves and the beautiful island of Jamaica. I also have breakfast being cooked, So maybe you hear some sounds from that. So in saying that, Let's begin. And we're going to start with simply having breath awareness. So let's just relax our shoulders. And maybe we're closing our eyes. And simply notice your breath. Noticing the rise and the fall of your. . . Chest and your belly. And when we think about four, Seven, Eight breathing, We'll inhale to the counts of four. We'll hold to the counts of seven and we'll exhale to the counts of eight. All right. Finding another breath, Awareness, Inhale. And exhale. Now let's begin. Deep inhale in. To Three. Four. Hold. To. Three four five six seven exhale two three four five six seven eight inhale in deeply to Four. Hold. 2, 3, 4, 5, 6, 7. Exhale. 2, 3, 4, 5, 6, 7, 8. Deep breath in. To Four. Hold two three four five six seven, Exhale, Two, Three, Four, Five, Six Seven. A deep breath in. To three for. Hold. To three. Four. Five. Six. Seven, Exhale. To three for. Five. Six seven One more. Deep breath in. To three Four. Hold. 2, 3, 4, 5, 6, 7. Exhale. 2, 3, 4, 5, 6. Seven. Eight, Letting go of the breath work and allow yourself to just simply find your own breath, Inhaling and exhaling as natural as possible. And noticing here, If you feel the shift in your body, Maybe in your mind. Noticing your nervous system being at ease and allowing yourself to relax. Collectively, Let's take a deep inhale in through the nose. And exhaling out through the mouth. Bringing your hands onto your heart and whichever feels well for you. And I want you to simply tune in to your heart beating. Can you feel your heart beating? And let's take three final breaths in, Friends. Deep inhale in through the nose. And exhale through the mouth. That one's for us. Deep breath in through the nose. And exhale through the mouth. That one's for our friends and our family. Last one, Best one. Deep breath in through the nose. And exhale through the mouth. That's our loving kindness out into the world because we overflow. If your eyes were closed maybe you open them and you greet yourself with a smile. And just allow yourself to say thank you. Thank you for being here today. Thank you for breathing on purpose. For allowing your nervous system to be at ease. Allowing yourself to have a moment of pause. To bring yourself back to you. Honoring your breath, Your body, The systems that are working together for your good. And simply tap into the joy that is within. Thank you for practicing with me. My name is Radiance and it's been an honor. I'm so proud of you and I look forward to seeing you in the next video. Have a beautiful day from the island of Jamaica. See you in the next video.