4 Min Breathing Practice: 4-16-8 (No Music) Clarity & Calm

Four minutes. Simple breathing to regulate the nervous system.

This 4-16-8 diaphragmatic breathing practice is designed to reset the nervous system, reduce stress, and support mental and physical clarity.

Breathing in and out through the nose from the belly, with longer holds and extended exhales, encourages relaxation, improves oxygen efficiency, and supports lymphatic flow and tension release.

This technique slows the body, supports vagal tone, and helps shift out of fight-or-flight.

Intentionally offered with no music to deepen presence, focus, and direct awareness of the breath.

Can be used as a daily morning practice, or before sleep. Practice daily, and ideally up to three times per day.

May this practice give you the clarity you needed today.

Transcript

For the next few minutes there is nowhere to go and there is nowhere to be except for here and now.

We're going to be using our breath to get out of the mind and into the body and into this present moment.

You're going to be inhaling in and out from the nose.

If during the practice you feel air hunger,

Simply take a breath and keep going.

You can't get this wrong.

Your only job is to listen and to breathe.

Closing your eyes now.

Let's begin.

Inhale.

Hold.

Now exhaling fully from the nose.

Inhale.

Hold.

Exhale.

Hold.

Exhaling fully.

Inhale.

Exhaling fully.

Inhale.

Exhale.

Inhale.

This is the last round.

Hold.

Exhaling fully.

And now allowing the breath to return,

Noticing how the body feels.

We're going to take one last breath in through the nose.

Holding.

And now exhaling fully from the mouth.

And now taking this calm,

This presence,

And this focus into the rest of your day.

Reviews

Sometimes (usually?) simplicity is best. A voice. An ear. Breathing. Calmness, shared. A day begins. Thanks!