10-Minute Guided Breathing Meditation (4-7-8)

A 10-minute guided breathing meditation, using the 4-7-8 technique, to help relieve stress and anxiety, and a sense of calm relaxation at any time or before bedtime. The 4-7-8 breathing technique helps with sleep and insomnia, as well as reduces anxiety.
Follow the guide voice breathing in for 4 seconds, holding the breath for 7 seconds, exhaling for 8 seconds, and then repeating for 10 minutes.
Music "Adrift" by Kevin Kerrigan
Photo by Kevin Kerrigan

Transcript

Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out Breathing in Breathing out