Calming Breathwork - 4-7-8 Breath To Soothe Stress & Anxiety

This is the 4-7-8 practice, a form of breathwork that can help guide you into a more calm and restful space. By breathing in to the count of 4, holding for 7, and exhaling to the count of 8, you gently activate the parasympathetic nervous system, giving both body and mind a chance to slow down and rest.

The practice can be used as a support for reducing stress and anxiety throughout the day, or as a tool to invite relaxation before sleep.

*Please note that the long breath hold may be challenging for those with limited lung capacity, and is not recommended if you are pregnant or experiencing cardiovascular or respiratory difficulties.

Music by Brock Hewitt.

Transcript

Hi,

It's Marwakam.

This is the 4-7-8 practice,

A form of guided breath work that can be really supportive at times of heightened stress,

Anxiety,

Where our system is in some form of dysregulation or activation,

Where we are wanting to bring a little more calm and stillness,

So it can be used when you are just needing to get some space from the busyness and the overwhelm of life,

Of the mind,

Or to soothe yourself into relaxation for sleep.

Because of the fact that there is a long hold,

It's best not to practice if you are pregnant or experiencing heart or lung conditions.

Just simply follow my voice as I guide you through the practice,

Which involves breathing in to the count of 4,

Pausing at the top for 7,

And then exhaling slowly through the mouth for the count of 8.

This can be done either seated or lying down.

Just taking a moment now to find your way into the position that feels most comfortable and supportive for you in this moment.

Before we begin the 4-7-8 breathing,

Taking a moment to bring awareness down into the breath,

And starting to slow the breath down a little,

By really filling chest and belly on the inhale,

And then releasing slowly and in a controlled way as though you are blowing out through a straw,

Or as if you are trying to blow out one candle among many.

Letting all the air in the lungs go now,

And we will begin the practice.

Breathing in 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Out 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

8.

In

Reviews

as always, your soothing, kind voice and gentle pacing hold my being with such tender care. bless you, Mar. so very grateful for your presence in this world.

Thank you. The breath work and your calming voice felt very calm🙏🏻💜

Beautiful and exactly what I needed. Thank you!