Breathwork (4 x 7 x 8)

Guided breathwork only with long pauses between breaths and extended exhales. Some initial brief counting. No audible breathing by the guide. Optimal for use prior to meditation, for relaxation, or for relief from anxiety.

Please note: This track was recorded live and may contain background noises.

Transcript

Find a comfortable seated position for you.

Feel free to adjust when the comfort of that position changes.

Lending your spine.

And allow your shoulders to sink away from your ears.

In your own time,

Whenever you're ready,

Lower and soften your gaze or gently close your eyes.

Be right here,

Right now.

Let your breath settle into a natural,

Peaceful rhythm.

As other thoughts come,

Allow them to pass.

Do not allow them to distract you from this moment.

Whenever you're ready,

Begin by focusing on your breath to help you to your quiet mind.

Feel the coolness of the air as you inhale through your nose.

As you exhale through your mouth,

Feel the warm air escape past your lips.

Inhale through your nose.

Exhale through your mouth.

Slow,

Steady,

Purposeful breaths.

In through your nose.

And out through your mouth.

Let your body drop into the natural rhythm of your breath.

On your next inhale,

Focus on the number four.

Breathe in.

Four four.

Breathe out.

Four four.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Breathe in the rhythm of your breath.

For this breath,

Add a pause for four between each inhale and exhale.

Breathe in.

Four four.

Pause.

Four four.

Breathe out.

Four four.

Pause.

Four four.

Breathe in.

Pause.

Four four.

Breathe out.

Pause.

Four four.

Breathe in.

Pause.

Breathe out.

Pause.

For this next breath,

Add a pause for seven between each inhale and exhale.

Breathe in.

Four four.

Pause.

Four seven.

Breathe out.

Four four.

Pause.

Four seven.

Breathe in.

Pause.

Four seven.

Breathe out.

Pause.

Four seven.

Breathe in.

Pause.

Breathe out.

Pause.

For this next breath,

After pausing for seven,

Exhale for eight.

Breathe in.

Four four.

Pause.

For seven.

Breathe out.

Four eight.

Pause.

For seven.

Breathe in.

Pause.

Breathe out.

For eight.

Pause.

For seven.

Breathe in.

Pause.

Breathe out.

Pause.

Breathe at your own pace for three cycles.

Breathe in.

Breathe out.

Breathe out.

Breathe out.

Breathe in.

Breathe out.

Return to your slow,

Steady,

Purposeful breath.

In through your nose.

And out through your mouth.

In through your nose.

And out through your mouth.

In through your nose.

And out through your mouth.

Now take a breath for the mind.

Take a breath for the spirit.

And take a breath for the body.

Namaste.

Reviews

That was amazing! I plan on doing this often. Thank you! 🙂