Deep Relaxation Break (4-7-8 Heart Centered Breath)

This is a brief meditation focused on bringing relaxation to your mind, body, and day. Practices such as 4-7-8 rhythmic breathing, heart focused breathing, and havening touch have all be scientifically proven to aid in relaxation. By combining these three practices, this meditation aims to quickly bring your body into a state of deep relaxation.

Transcript

Before we start the breathing pattern,

Let's get our body ready to relax.

Close your eyes and we'll start moving our hand from the top of our opposite shoulder gently down to our elbows and back up.

Kind of like you are giving yourself a hug from the top of your shoulders down to the elbow and back up.

Continue this movement.

Try to make it soothing.

If this doesn't feel right for you,

You can lightly rub the palms of your hands together as if you are gently washing your hands.

These movements are referred to as havening touch and can help activate delta brain waves to help calm our brain and body.

And just lightly finishing up whatever option you chose.

We'll transition either both hands to your lap or if you prefer,

You can put one hand on your chest.

That's what I'll be doing.

Let's bring our attention into the center of your chest around your heart.

And now we're ready to start the 4-7-8 breath.

We'll inhale for 4,

Hold for 7,

And exhale through the mouth for 8.

If you like,

You can make an audible whooshing sound when you exhale.

I might do it for the first couple and then stop so it isn't distracting.

I'm going to challenge you to try and imagine as you are breathing that you are inhaling through your heart center and exhaling through the heart center.

Let's begin.

Inhale for 4,

Hold for 7,

Exhale for 8.

Inhale for 4,

Hold for 7,

Exhale for 8.

Inhale for 4,

Hold for 7,

Exhale for 8.

Inhale for 4,

Hold for 7,

Exhale for 8.

Inhale for 4,

Hold for 7,

Exhale for 8.

Now let's let that go before we transition back into our daily life.

Let's take a moment to think of three things we are grateful for.

These can be as simple as the air you're breathing,

Having access to water,

Or maybe something more personal.

Alright,

Now let's bring our attention to our feet on the floor.

Listen for any sounds around you.

And slowly and gently open your eyes.

I hope you have a great day.

Reviews

A lovely short break to help me feel more grounded

Short, sweet & calming ☺️

Loved that haven-touch! So soothing. I feel so ready to have a great day✨

The sound quality could probably be improved. Yet, I liked the setting, found the instruction clear and helpful and the closing with the 3 good things supportive. Thanks for this gift.

The perfect afternoon break! Leaves me feeling relaxed every time.

Very nice, thank you!