4-7-8 Breathing: Quickly Release Tension With The Breath

4-7-8 breathing, a simple practice to quickly release tension. Let's breathe together...

Join me as we explore the transformative technique of 4-7-8 breathing.

Discover how this practice allows you to consciously slow down your breath, sending soothing signals to your nervous system and promoting relaxation.

Learn how to incorporate this powerful tool into your everyday life, experiencing greater calmness, reduced stress, and enhanced mindfulness. Join us on this journey of self-discovery and unlock the secrets of breath mastery. Watch now and embrace a more peaceful and balanced existence.

Transcript

The breath is one of the few functions of the body that we can both consciously control,

And it's also automatic.

We breathe thousands of times a day without us needing to think about it,

But we can also choose how to breathe.

And so this is why the breath is so powerful for our mental health and our wellness,

Is that although we can't choose to be not anxious,

We can't tell our heart to stop beating as quickly,

We can't stop that tension in our stomach,

We can choose to slow down our breath and to breathe in a more relaxed manner,

Which automatically sends soothing signals through the nervous system.

And one of the most powerful breathing practices that we can do is something called 4-7-8 breathing.

So my friends,

Wherever you are in your headspace today,

You're welcome,

And I invite us to not try and fix ourselves or fix our headspace,

But simply let's just breathe together,

Taking five of these 4-7-8 breaths.

And so you can be sitting anywhere you'd like to,

And if it feels safe for you,

Closing your eyes,

Relaxing your face,

If there's any tension in your forehead,

Your cheeks or your jaw,

Allow them to sink and to release.

And breathing in and out through the nose,

Begin to slow your breath down.

Can you soften even more?

And let's try five of these breaths together.

Breathing in for 4,

2,

3,

4.

Holding the breath for 7,

2,

3,

4,

5,

6,

7.

And breathing out for 8,

2,

3,

4,

5,

7,

8.

Breathing in,

Nice and slow.

Holding the breath,

A soft hold,

Holding the breath down,

Relaxing the face.

Breathing out,

Slow to begin,

Consistent all the way through,

Not pushing too much at the end.

Breathing in,

Holding the breath.

Can you soften even more?

Breathing in,

Holding the breath.

Continuing to breathe slow and mindfully,

Relaxing the face,

And just taking a moment to thank yourself,

To show up for your wellness,

To be curious about how the breath can help you.

This is a practice you can begin to bring into your everyday.

You notice your breath is shallow and you're stressed.

Okay,

Slowing my breath down,

A gentle hold,

A slow exhale.

And coming back into your space,

Opening your eyes,

Taking as long as you want,

Bringing some movement to your body,

Some shoulder rolls.

Gratitude,

My friend,

Sending strength to you for the rest of your day.

Reviews

Awesome!

Quick and effective! Thanks 🙏🏻

Don’t change a thing. Was great.

I love this one! It was short, effective, and the music and voice was soothing.

Thank you for this Meditation. It is just what I needed this morning!

I liked the way you removed the counting. It felt more natural.

Love this one. It was easy to find the rhythm and the tips were helpful and different from some other 4-7-8 meditations. Very calming.

UPDATE: this is my go-to 4-7-8 breathing meditation. It is short but effective. Please considering offering a version with additional rounds of the breathing cycle. Thank you!