Relaxing Breath: 4-7-11 Method For Restful Sleep

End your day with a relaxing breathing exercise: The 4-7-11 technique (inhale for four seconds, exhale for seven seconds — repeat over eleven minutes) helps calm your nervous system and prepare your body and mind for a restful night's sleep. Simply follow my voice and the gentle music as the day gradually fades into the background.
This meditation is perfect for your daily evening routine, helping you unwind and transition into deep, restful sleep.

Transcript

Good evening. If you're listening to this, You've reached the end of your day. All the impressions and events of the day are behind you and it's time to let go. If you haven't already, Find a comfortable position lying down and gently close your eyes. Take a deep breath in through your nose. And slowly exhale. Take your time to fully arrive in this moment. Your day is over. There's nothing more for you to do today. No one needs anything from you right now. You can simply rest. Feel your body as it moves with your breath. Allow your muscles to completely relax with the exhale. Scan across your feet. Your legs, Your hips on back Move from your belly. To your chest. Over your arms. And hands. Relax your shoulders. And neck. Soften your face. Let your full weight sink into the mattress beneath you. We're going to do a breathing exercise now. After your next exhale, Start to inhale slowly for 4, 3, 2, 1 and exhale for 7, 6, 5, 4, 3, 2, 1. Again, Inhale for 4, 3, 2, 1, Exhale 7, 6, 5, 4, 3, 2, 1. Inhale 4, 3, 2, 1 Exhale 7, 6, 5, 4, 3, 2, 1 Stay with this rhythm. And out. And out. Breathe in. And out. And out. Continue breathing with the music. Wonderful. Don't let any thoughts fade into the background. Simply breathing through your nose. And out again. Breathing in and breathing out. Focus exclusively on your breath. And out. And out. Once again, In, And out. Nothing else matters right now. Just breathing in. And out. And out. Feel how you're becoming more and more calm and relaxed with each breath. Inhale. And exhale. Inhale. Exhale. If your mind wanders, Simply bring it back to your breathing. Just inhale. And exhale. Inhale, Exhale. Again and again, Breathing in. And out. In. And out. Very good. In. . . And out. Your mind becomes quiet and peaceful as you simply keep breathing in and out. And out. And out. One final time in. And out. If you like, Continue breathing this way. Or let go of the pattern and return to your normal breathing. I hope you're feeling wonderfully calm and relaxed right now. You've done enough for today. Sleep well and sweet dreams.