This is Jax and welcome to your short guided breathwork to slow down and feel good.
Today we are doing the 4-7-8 breathwork technique and this is one of my favorite breathworks as it activates the parasympathetic nervous system and this is going to promote relaxation and reduce stress.
By focusing on the specific pattern of breathing,
Inhale for 4,
Hold for 7,
Exhale for 8.
This practice can lower your heart rate,
Decrease anxiety,
And also improve sleep quality.
So let's go ahead and get started.
We're going to do 3 full sets.
In the first set,
I'll guide you and count with you.
We'll do 3 rounds.
In the second set,
I'll say inhale,
Hold,
And exhale.
And for the last round,
I'll leave space for you to do it all on your own.
Before we begin,
Let's take 3 deep belly breaths together,
Just so we can find a baseline of breath.
Bring your awareness to your belly.
And before we begin,
I want you to just imagine that your belly is like a balloon.
So on every inhale,
Your belly is going to expand like a balloon.
And on every exhale,
Your belly will deflate like a balloon.
Take an exhale out the nose to prepare.
Inhale for 1,
2,
3.
Hold the breath,
1,
2,
3.
Exhale,
3,
2,
1.
Inhale,
1,
2,
3.
Hold,
1,
2,
3.
Exhale,
3,
2,
1.
Inhale.
Hold.
Exhale.
Soften your jaw.
Relax your eyes.
And let's do our first round together.
We'll do 3 rounds.
The first round will be counting.
Take an exhale out the nose to prepare.
Inhale,
1,
2,
3,
4.
Hold,
1,
2,
3,
4,
5,
6,
7,
8.
Exhale,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale,
1,
2,
3,
4.
Hold,
1,
2,
3,
4,
5,
6,
7.
Exhale,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale,
1,
2,
3,
4.
Hold,
1,
2,
3,
4,
5,
6,
7.
Exhale,
8,
7,
6,
5,
4,
3,
2,
1.
Take a deep breath in and a soft breath out.
Second round,
Let's go.
Take an exhale out the nose to prepare.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Inhale.
Hold.
Exhale.
Take a deep breath in and a deep breath out.
And for this last round,
Go ahead and take 3 rounds all on your own.
Inhaling for 4,
Holding for 7,
And exhaling for 8.
Wherever you're at,
Take a deep,
Soft breath in,
And a slow,
Soft breath out.
And then just be.
Nowhere to go,
Nothing to do,
But breathing and being.
When you're ready,
You can slowly start to move your body,
Place your hands on your feet,
Slowly start to move your body,
Blink your eyes open if they were closed,
And congratulations on finishing your breathwork.
Anytime you want to add a little bit more calm and feel good in your day,
Please come back to this breathwork.
Once again,
This is Jax,
And I look forward to practicing with you soon.
Peace.
