Calm And Regulate Your Nervous System: 5-Minute 4-7-8 Breath

This simple breathing exercise is helpful for reducing anxiety, aiding insomnia, and calming the nervous system and the body. Do this easy technique any time you are feeling stressed or make it part of your daily practice.

Transcript

This is a simple breath technique that you can use to regulate your nervous system. If you're feeling a bit stressed, A bit anxious, If you're finding it difficult to sleep, This is a very simple technique that you can use anywhere, Anytime, To bring you into a more parasympathetic state. One in which you can feel more regulated, More calm, And hopefully even take your mind away from the worries of the day. So we want to do this practice either sitting up straight or laying down if your intention is to try to get back to sleep. What we're going to do is pick up a count of breathing in for four in through the nostrils, Holding for seven, And then exhaling for eight. You might want to exhale through the mouth or through the nostrils, Either is fine. This breath technique is a natural tranquilizer for the nervous system and one that you can do anywhere, Anytime. What we want to do is get ourselves into a comfortable position, Either seated with an erect spine or lying down, Shutting the eyes down if that's comfortable. It's also fine to leave the eyes open. But firstly just becoming aware of your breath. Notice your own body breathing. Without judgment, Just notice, Am I breathing short and sharp and shallow? Or am I breathing long and slow and steady? Perhaps seeing if you can extend or slow down the breath. Seeing if you can breathe into the belly. Seeing if you can slow your exhale down. Seeing if you can relax the shoulders, Perhaps relax the jaw. And soon we're going to pick up our count, Breathing in for four, Holding for seven, And then exhaling for eight. So when you're ready, Breathing in through the nose into the belly if you can, For four, Three, Two, One. Holding the breath for seven, Six, Five, Four, Three, Two, One. Exhaling slowly for eight, Seven, Six, Five, Four, Three, Two, One. Inhaling now through the nose into the belly for four, Three, Two, One. Holding at the top for seven, Six, Five, Four, Three, Two, One. Exhaling for eight, Seven, Six, Five, Four, Three, Two, One. Breathing in for four, Three, Two, One. Holding for seven, Six, Five, Four, Three, Two, One. Exhaling for eight, Seven, Six, Five, Four, Three, Two, One. Inhaling for four, Three, Two, One. Hold for seven, Six, Five, Four, Three, Two, One. And exhaling for eight, Seven, Six, Five, Four, Three, Two, One. Letting go of the count, Allowing the breath to find its natural rhythm. You might want to repeat the count in for four, Hold for seven, Out for eight. Or you might like to just feel the effects of this practice on the body.

Reviews

I found this helpful to regulate and come to awareness of my breath to ground for this morning as anxiety had been present.

Excellent technique in guiding through the practice - structured and clear, but with space do do what feels best for the moment. Thank you.

Fabulous

I love this short practice 💜💜💜

Your voice is so peaceful thank you for your time in making my morning better 😇🙏🏼