4-7-8 Breathing

There is some evidence to suggest that deep breathing can shift the state of the mind and emotions. And over time, this quality in-breath can begin to re-train the brain to operate from a place of response rather than reaction.

Benefits include:
Decrease fatigue (some even say can put you to sleep within 60 seconds of doing the practice in the evening)
Reduce anxiety and stress levels
Reduce hypertension
Manage cravings
Control or reduce anger responses

Transcript

Letting the eyes come to close.

And drawing your awareness inward.

If you like,

Placing the tip of the tongue at the roof of the mouth where your teeth and your gums meet.

We'll take a deep breath in for four.

Three.

Two.

One.

Hold for seven.

Six.

Five.

Four.

Three.

Two.

One.

Exhale,

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Deep inhale for four.

Three.

Two.

One.

Hold seven.

Six.

Five.

Four.

Three.

Two.

One.

Exhale,

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Inhale,

Four.

Three.

Two.

One.

Hold seven.

Six.

Five.

Four.

Three.

Two.

One.

Exhale,

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Inhale,

Four.

Three.

Two.

One.

Hold seven.

Six.

Five.

Four.

Three.

Two.

One.

Exhale,

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Release the breath work.

Take a moment to just notice how the body feels here.

How the mind has landed here.

And perhaps how you energetically feel.

When you're ready,

Gently opening the eyes.

Reviews

Thank you. This is short and very effective.🌟🌟🌟🌟🌟This meditation helps me lower my BP when it gets to high. It feels like a life saver.
♥️♥️♥️♥️♥️

Just what I needed. Thank you! 🙏

thank you 🙏

Thank you for this helpful practice

Easy
Relaxing
To the point

Amazing. Only 3 minutes and I feel like a new man. Thanks!

Just right!

None of the irritating fluffy new age stuff, just what it needs to be; 4 rounds of 4-7-8 with a brief check in after to reflect on changes. Thank you.

Quick, to the point, exactly what is needed to release anxiety in an emergency!

Very nice. Will come back to it again. Thank you!

Very well done

Great way to quickly lower BP

I played this twice in a row and that really helped my blood pressure measurement decrease by 5 points. Thank you!

Great guidance of the Dr. Weil 4-7-8 breathing method Karen! Deeply appreciate it 🙏