Breathwork Meditation (4,7,8 Method)

Find your inner calm with Alex Amor's guided meditation using the 4-7-8 breathwork method. Ideal for mornings, this meditation relaxes the body and focuses the mind, whether in bed or during your commute. These techniques involve slow, intentional breathing patterns that can activate the parasympathetic nervous system, promoting a sense of calmness and reducing stress.

Let Alex empower you to unlock your breath's potential, finding balance for your mind, body, and soul with each inhale and exhale.

Transcript

Welcome.

Today we embark on a breathwork meditation,

Exploring the transformative power hidden within each inhale and exhale.

Breathwork serves as a useful tool that allows us to reset the nervous system.

Breathwork helps us open the heart,

Provides clarity of the mind,

And is a simple yet potent way to re-establish the connection with your body.

A pathway leading back to reclaiming our health and happiness,

Often taken for granted in the rhythm of everyday life.

Breathing is a constant companion of our existence.

Today I invite you to consciously embrace this life-sustaining habit,

Delving deeper into the 4-7-8 method.

Find a comfortable seated position,

Allowing your spine to be straight and your shoulders to be relaxed.

Close your eyes,

And we'll begin.

Let us begin with a deep inhale through the nose,

Drawing the breath in for a count of four.

Inhale,

Two,

Three,

Four.

Now we're going to hold the breath for seven.

Two,

Three,

Four,

Five,

Six,

Seven.

Now we'll exhale through the mouth for a count of eight.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Beginning the cycle again,

Inhale once more for two,

Three,

Four.

Hold for a count of two,

Three,

Four,

Five,

Six,

Seven.

As you release,

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for two,

Three,

Four.

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for two,

Three,

Four.

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale through the mouth for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for two,

Three,

Four.

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale through the mouth for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Let's continue breathing in this four,

Seven,

Eight pattern.

We're going to inhale for four,

Holding for seven,

And exhaling for eight.

Allow yourself to become fully present in the here and now.

As you continue the four,

Seven,

Eight sequence,

Let each cycle draw you deeper and deeper into your body.

With each inhale,

Invite a sense of gratitude for the breath,

For the life that flows through you.

With each exhale,

Release any thoughts that may arise,

Returning to the simplicity of the breath.

As you move through this meditation,

Let go of any judgments or expectations.

Simply be with the breath.

That's all you have to do in this moment.

I'll meet you on the other side.

Now,

As we approach the final moments of this meditation,

Let the breath return to its natural rhythm.

Feel the gentle rise and fall of your chest.

Notice the subtle sensations in your body and the quiet space within your mind.

In this stillness,

Carry this sense of presence and peace within you for the rest of your day.

When you're ready,

Gently open your eyes,

Returning to the external world with a newfound awareness and calmness.

And remember,

Your life isn't waiting for you.

It's happening within you,

Right here,

Right now.

Reviews

I enjoyed the pacing and music. Thanks for this!

Love love love. Super eat to follow and very grounding 🧡