4-7-8 Breathing

We will inhale through the nose for a count of 4, hold for a count of 7, and exhale audibly through the mouth for a count of 8. If you feel a little lightheaded, try a different count such as 2-4-5 and work your way up from there.

Easy breathing exercise to reduce anxiety, stress and reconnect with yourself. This can also improve your energy levels and help you fall asleep.

Do this anytime when you need a reset.

Transcript

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.

Feel 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 7,

6,

5,

4,

3,

2,

1.

Exhale through the mouth.

8,

7,

6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold 7,

6,

5,

4,

3,

2,

1.

Exhale 8,

7,

6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold 7,

6,

5,

4,

3,

2,

1.

Exhale 8,

7,

6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold 7,

6,

5,

4,

3,

2,

1.

Exhale 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.

This is 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.

Reviews

Very nicely guided, unfortunately counting in reverse doesn’t work for me. Perhaps you could consider to record the same practice counting forward?

I use this practice daily 🙌🏽
I utilized it during my labor with my son
It made my labor very peaceful relaxing and present
I was able to have an unmedicated birth and was in control
Thank you so much 🩵

A simple, effective breath practice. It brought me a sense of presence and peace in such a short time. Thank you!

Perfect! Exactly what I needed- I appreciate the format and tone.
I moved to RVA 6 years ago from NoVa( where I grew up)— love love Richmond’s vibe and quality of life- thank you again for your service and teachings!

Simple and effective for relaxation, thanks for this 😊

It was a very short but super helpful breathing session!

Amazing! I hadn't heard of this technique before, but it really sets you in the present moment

Wow…quite effective in a short amount of time. I felt calmer, more grounded, and quiet inside. Her voice is soothing, has a great cadence, and enjoyable to follow. Thank you! 🙏🏼⭐️☺️

That was wonderful, thank you! You have a very calming voice!

This is a fantastic way to calm down during or after a hectic day. Faye’s soothing voice and instructions make this one of my favourite go to quick meditations. I always feel lifted up after. Thank you very much Faye!

Lovely

Namaste

Quick and helpful... i feel more calm:)

Really helped!

I recently heard of how impactful this breathing technique can be for many. Thank you so much for creating this convenient audio that I can follow along with and practice with anywhere I want. Very relaxing practice and your voice is very pleasant! Blessings! ✨🙏🏽✨

Love all of your timed breathing meditations. Simple, helpful and filled with genuine care. Thank you!

Thank u

Just what I needed.
Beautifully spoken.
Calming, gentle and peaceful.
🙏🙏🙏😘😘😘💐💐💐

The perfect contained short and effective practice. Subtle and suitable production and narration. 🙏

Very nice pace for the 4-7-8 Faye! Thank you very much 🙏