4-7-8 Breathing For Better Sleep

Join me for this guided 4-7-8 breathing practice to help you relax and wind down before bed. For many people this breathing technique helps to calm both the body and mind when practiced each evening.

There is an intro to help you get settled and explain how to do the practice. The practice begins at 02:38 should you wish to go straight there. Remember to give yourself a few moments to settle in before beginning.

Wishing you a great night of sleep!

Transcript

Welcome to this breathing practice intended to help you relax so that you can drift into a deep sleep.

This will be a 4-7-8 breathing practice,

So it includes manipulation of the length of breath and also a pause between the inhale and exhale.

Please note that if you have any medical condition,

Heart or blood pressure conditions or you're pregnant,

You should seek the advice of a medical professional prior to attempting any breathing practices.

If while doing this practice you become uncomfortable,

Dizzy or breathless,

Return to your natural breath.

Keep the intention of this practice in mind for relaxation and deep rest.

If you haven't already,

Please make yourself comfortable.

You can lie down on your back or sit upright.

Choose a position that you can relax in so you're able to fully focus on your breath and loosen any tight clothing so you can breathe deeply.

Soften your glutes,

Your shoulders and your jaw.

I'll give you a few more moments to get settled and I'll briefly explain the practice while you do.

You'll inhale through your nose for a 4 count,

Hold the breath for a 7 count and exhale through your mouth for 8 counts.

So that's through the nose for 4.

When you hold for the 7 count,

Try and hold from your diaphragm rather than your throat.

And exhaling through your mouth for 8 counts so moderately pursed lips will help.

I'll be counting with you.

Just remember,

In through your nose,

Pause,

Out through your mouth.

Let's take a breath in together and exhale a sigh.

We'll begin.

Inhale 2 3 4 Pause 2 3 4 5 6 7 Exhale 2 3 4 5 6 7 8 Inhale 2 3 4 Pause 2 3 4 5 6 7 Exhale 2 3 4 5 6 7 8 Inhale 2 3 4 Pause 2 3 4 5 6 7 Exhale 2 3 4 5 6 7 8 Inhale 2 3 4 Pause 2 3 4 5 6 7 Exhale 2 3 4 5 6 7 8 Take an easy breath in.

Now let your breath return to a natural rhythm and depth.

And let's enjoy a few moments in stillness together.

Check in with how you feel.

Thank you for joining me this evening.

May you be happy.

May you be healthy.

May you feel safe.

May you be peaceful.