Easy Breathwork For Stress Relief

4-7-8 is a breathwork developed by Dr. Andrew Weil. Four breath cycles: Inhale for 4, hold for 7, exhale for 8. This technique is useful for people who are moderately to extremely overstimulated. A powerful tool to use in the middle of a panic attack or whenever you feel the need for a nice mind and body cool down.

Transcript

Welcome beautiful being.

I would like to provide you with a tool that is yours to use anytime you are feeling anxiety,

Overwhelmed,

Or stressed.

This evidence based technique is one I love to recommend to friends and clients as I've seen it firsthand provide instant relief.

The breath work is called 4-7-8 developed by Dr.

Andrew Weil.

Breathe in for four,

Hold for seven,

Exhale for eight.

And this exhale is going to be a little bit different.

It will be audible and forced,

Maybe even releasing a nice sigh as you release.

In a moment you will use your breath to lower your heart rate,

Bring ease to the nervous system,

Calming the mind and body.

Alright,

Let's give it a try.

Relaxing your shoulders now,

Soften the space between your eyebrows,

Relax your jaw,

Allow yourself to simply melt into this moment knowing that every breath you take brings you closer to finding equanimity.

Ready now,

Taking a deep inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Good.

Deep inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four,

Hold,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

And one last time,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Very nice and return to your natural breath.

Thank you for allowing me to assist and thank yourself for taking this time to explore the power of your breath.

Reviews

This felt soooo good. I am calm and very relaxed. Thank you.

Thank you so much for this wonderful practice! This was so much help at the end of a stressful day back to school after a week break and daylight savings. I knew from the first line that this would be a practice to keep!

Thank you!! This was perfect<3 ty for not going too fast<3

So help full

I appreciate this sufficient breath work meditation. it’s short and sweet which helps with my restless mind. this one really keeps me in the present.

Lovely

Found it helpful

Very grounding 🙏🏻 🕊️

Short but sweet

Thank you - I remembered this technique and then it just popped up in my feed as if my magic. Thank you so much ☺️

Thank you. I needed that.
🌺🌸🌼

This is one of my favorite “go-to” meditations because it is so quick, effective, and easy. I love it.

Amazing.. would like find a guided meditation that uses this breathwork pattern for a longer period of time

Thank you that was amazing. Exactly what I was needing.

🧘🏾‍♂️🙏🏾📿