4-7-8 Breathing For Calm And Relaxation

This 4-7-8 breathing technique is a simple practice for calming the mind and soothing the nervous system. It is based in yogic pranayama and developed by Dr. Andrew Weil.
In this 5-minute guided breathing practice, you’ll inhale for 4 counts, hold for 7, and exhale slowly for 8. The extended exhale invites the body to soften, settle, and shift into a more relaxed state.
Use this practice anytime you feel overstimulated, or as part of your evening wind-down to support restful sleep.

Transcript

Hello and welcome. For this 4-7-8 breath practice, We will inhale for four counts, Hold for seven, And exhale for eight. Sit or lay down comfortably. And let's begin. Inhale, 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. Exhale, 2, 3, 4, 5, 6, 7, 8. Inhale, Hold. Exhale. Inhale. Cold, Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Cold, Exhale. Inhale. Cold, Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Cold, Exhale. Inhale. Hold. Exhale. Return to your natural breath. And notice how you feel. After this breath work. Thank you for practicing with me and have a beautiful day.