The Relaxing Breath (4-7-8 Technique)

The 4-7-8 breathing meditation, based on pranayama techniques, is designed to help you relax and improve your sleep by guiding you through a simple yet powerful breathing technique. By inhaling for 4 seconds, holding for 7, and exhaling for 8, you'll naturally slow down your heart rate and calm your nervous system. This practice is perfect for when you are stressed, anxious, or have a migraine headache by quickly reducing stress and promoting a sense of tranquility. By the end of this meditation, you will feel deeply relaxed, and peaceful.

Music by Christopher Lloyd Clarke

Transcript

Let's practice the 4-7-8 breathing technique.

Find a comfortable position,

Either sitting or lying down.

If you're sitting,

Make sure your feet are flat on the ground and your back is straight.

If you're lying down,

Rest your head on a pillow and allow yourself to fully relax.

Close your eyes or lower your gaze,

And let's start with a few natural breaths.

I will guide you through the process as we start to practice the pattern of 4-7-8 breathing.

You will inhale deeply through your nose for a count of 4,

1,

2,

3,

4.

Hold the breath for a count of 7,

1,

2,

3,

4,

5,

6,

7.

And exhale slowly through our mouth for a count of 8,

1,

2,

3,

4,

5,

6,

7,

8.

Let's repeat this pattern a few more times.

Inhale 1,

2,

3,

4.

Hold 1,

2,

3,

4,

5,

6,

7.

Exhale 1,

2,

3,

4,

5,

6,

7,

8.

Continue this pattern at your own pace,

Focusing on the steady rhythm of your breath.

Let's take a few more cycles of 4-7-8 breathing together.

Inhale deeply through your nose for 1,

2,

3,

4.

Hold for 1,

2,

3,

4,

5,

6,

7.

Exhale through your mouth for 1,

2,

3,

4,

5,

6,

7,

8.

Allow your breathing to return to normal.

Slowly bringing your awareness back to the room.

And when you're ready,

Open your eyes.

Thanks for joining me for a few minutes as we were practicing how to build resilience to stress and deepen our relaxation.