Inhale For 4, Exhale For 8

This short breathwork is great when you feel stressed or overwhelmed. In less than 5 minutes, it will calm your mind and nervous system down through abdominal breath and by slowing down the exhalations. After, you will feel grounded, centered, and peaceful. I invite you to practice this breathwork regularly if you struggle with anxiety or have trouble sleeping.

Transcript

Calm your mind and nervous system down with abdominal breath and by slowing down the exhalations. Take a seat. Make sure your spine is upright. Gently tuck the chin in, Rest your hands on your thighs. Close your eyes and bring your attention to the breath. Begin to deepen your breath, Breathing into the abdomen. As you inhale, Allow your belly to rise. As you exhale, Allow your belly to sink back toward the spine. Bring your mind to the breath. Inhalation the belly rises. Exhalation belly falls. Your breath is smooth and deep. Now let's start lengthening the exhalations. Inhale completely and breathe in for 4, 2, 3, 4. Breathe out for 4, 2, 3, 4. Inhale 4, 2, 3, 4. Exhale 5, 2, 3, 4, 5. Inhale 4, 2, 3, 4. Exhale 6, 2, 3, 4, 5, 6. Inhale 4, 2, 3, 4. Exhale 7, 2, 3, 4, 5, 6, 7. Inhale 4, 2, 3, 4. Exhale 8, 2, 3, 4, 5, 6, 7, 8. Inhale 2, 3, 4. Exhale 2, 3, 4, 5, 6, 7, 8. Please continue breathing this way and counting your breath internally. If breathing out for 8 is too much for you, Please stay with the exhalation for 6. Please take 3 more full rounds with this breath count. After your next exhalation, Let go of the breath count and allow your breath to flow naturally. Notice how your breath feels right now. Notice how is your mind. Please continue breathing smoothly with your awareness inwards for few more moments. Slowly open your eyes.

Reviews

Perfect length to regain a relaxed feeling and settle my breathing.