Breathe Into Calm: 4-7-8 Breath

This 10 minute breathwork meditation begins with a grounding ujjayi breath before gently guiding you into the soothing rhythm of 4-7-8 breathing. Designed as a reset for the mind and body, this practice activates the parasympathetic branch of your nervous system, helping to slow the heart rate, reduce stress hormones, and calm the mind. Perfect for moments of overwhelm or as a daily ritual to return to stillness.

Transcript

Welcome to this 4-7-8 breathwork practice.

This calming breathwork can be used to reduce anxiety,

Steady the mind and invite a deep sense of ease.

Begin by finding a comfortable position,

This may be seated or lying down.

Whatever feels most nourishing,

Let your body be fully supported and your breath soft.

As you gently close down the eyes,

Allow the outside world to blur into the background.

Unclenching the jaw,

Soften around the temples,

The forehead and can you invite a sense of stillness,

Of ease to settle within.

Let the ground receive your weight,

All effort dissolving,

Heaviness spreading through the body.

Before we begin our 4-7-8 practice,

We'll invite a ujjayi breath.

Ujjayi breath creates a slight restriction in the back of the throat,

Allowing us to control and to slow down the release of air on the exhale.

So with me can you breathe in naturally and as you exhale a soft constriction in the back of the throat to create a quiet ocean-like sound.

So relaxing the throat to inhale through the nose and a ujjayi breath as you exhale.

Continuing to breathe in this way,

Let the sound of the breath anchor you,

Drawing you inward,

Lengthening the breath without force.

And it might now feel comforting or supportive to introduce a count to the breath.

Breathing to the rhythm of an inhale for 4,

Holding for 7,

And exhale for 8.

So with me breathing in 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Exhale 2,

3,

4,

5,

6,

7,

8,

Inhale 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8,

Inhale,

Throat is relaxed,

Hold,

Relaxing the body,

Exhale,

Ujjayi to effortlessly slow the out-breath,

In,

Hold,

Exhale,

In,

Hold,

Exhale,

Feel how the longer exhale gently soothes the nervous system.

Breathing in,

Hold,

Can you drop into the stillness,

Exhale,

In,

Inviting spaciousness,

Hold,

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In Thank you for practicing with me.

Namaste.

Reviews

Gentle soothing voice. Meditation was very effective for calming.

Love her voice and talk track. Some of her choices or words made me giggle a bit but in a light fun way. Thank you for this session. Tremendous Patrick

Nice amount of time and enjoyed the calming guidance.

I really enjoyed this! I could feel a complete shift in the state of my nervous system and body. Thank you for sharing!

This is my daily go to and creates a great foundation for the day.

The ocean breath exhale was so effective. Well guided and thought out practice.

Loved the gentle steadying 4/7/8 rrpetition slowing down in chunks of gentle space

Really really good.

Great instruction with a calm voice.

🙏🏻🙏🏻🙏🏻

Thank you

Loved the 4-7-8 breath work. Thank you Namasta _/|\_

Helped a lot when my heart rate felt high. Thank you.

Lovely

This technique is truly relaxing. Good pace, tranquil voice.

:)

Really relaxing. Perfect for pre bed ritual. Forgetting everything but my breath was just what I needed. Thank you

Very good and calming

really, really helped me. i find that breathwork works best when I’m having anxiety and this was very calming

Love it and will use this again!!!! Definitely recommend 👌