Hello and welcome.
It's Faye here.
I'm here to guide you through a 4-7-8 breathing practice.
We'll breathe in through the nose for a count of 4,
Hold for a count of 7,
And exhale for a count of 8.
Begin by finding a comfortable seat.
Inhale,
Growing your spine and the crown of your head long.
Exhale and relax into your seat.
Allow your hands to rest comfortably in your lap.
Soften the gaze to the tip of your nose or gently close them.
Bring awareness to the muscles in the face.
Can you relax the space between your eyebrows?
Can you unclench your jaw just a little bit?
Let your tongue rest on the top of your mouth just behind the upper front teeth.
Take a slow and even inhale through the nose for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale through the mouth for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
We'll conclude this practice by breathing into the stillness and quietness of your mind and body.
Begin to return to your normal breathing pattern.
Notice how it feels.
Do you feel more calm?
Maybe more peace?
If nothing else,
Perhaps more present,
Even if for a short amount of time.
I invite you to do this breathing exercise anytime you feel out of control or maybe disconnected from yourself.
When you're ready,
Gently flutter your eyes open and find one more breath of stillness.
Namaste.
