4-7-8: Breathing For Stress And Anxiety Relief

The 4-7-8 Breath is a simple yet powerful technique that helps calm your mind and activate your body’s relaxation response.

By practicing this pattern of inhaling, holding, and exhaling, you can quickly lower your heart rate and ease feelings of stress or anxiety.

Whether you’re looking to improve focus, relax deeply, or release built-up tension, this method is perfect for regaining a sense of calm and clarity.

Transcript

Welcome to this guided 4-7-8 breathing meditation.

Research shows that this technique can quickly reduce your heart rate and activate your body's relaxation response.

Today we're going to be doing eight rounds of this very simple yet powerful practice.

Whether you're here to calm your mind and enhance your focus,

Release built-up stress and feel more centered,

Improve your sleep or overall energy,

Or simply try a scientifically-backed tool for personal growth,

This is for you.

My intention is to guide you into a state of deep relaxation and ease.

Closing your eyes now,

You simply need to breathe in and out of your nose and follow my prompts.

Let's begin.

Inhale.

Hold.

Exhaling fully.

Inhale.

Exhaling fully.

Inhale.

Exhaling fully.

Inhale.

Hold.

Inhale.

Hold.

Exhaling fully.

Hold.

Exhaling fully.

Now we're going to take one last deep breath in together all the way in from your nose.

Holding.

Exhaling from your mouth nice and slow.

Now taking this mindfulness and ease and calm into your day.

Reviews

Loved it!

I feel great after that. Praise the lord for working through you to give us this wonderful session!

Really great track that's great for people who are familiar with 4-7-8 breathingz Just what I was looking for!