Seven In Seven Out To Quiet A Busy Mind

Seven seconds in, seven seconds out, breathing through the nose with no holds. A little over four breaths a minute.
This is usually the first pace where an edge shows up. Somewhere in the second half of the exhale there is a pull to hurry up and get to the next inhale. That pull is not a shortage of oxygen, it is a habit, and staying steady while it is there is most of the practice.
The breath itself has to get smaller as the count gets longer. Same air, more time. If you try to fill seven seconds you will move far more air than your body needs and you will feel it.
Counted in at the start, then long silences. Best suited to people already comfortable with slower breathing. Sit or lie down, and stop counting if you feel lightheaded or uneasy.

Transcript

Welcome. So today you can sit or lie down, Whatever is most comfortable. Eyes closed, We're going to be breathing through the nose the whole way through. But not changing anything to begin, Just allow your first few breaths to be whatever they are. Today we're going to be. Inhaling for seven seconds and exhaling for seven seconds. So just over four breaths per minute. This is a tempo where people need a bit of an edge. Maybe somewhere around the fifth or sixth second of the exhale, There's a pull to hurry it up and get on to the next inhale. And that pull is the practice. So you're not trying to get rid of it. You're just learning to stay steady while that's there. Before this, Think about less air and more time. So not a bigger breath, But a slower breath. You to begin. In a few moments, I'll count the first few cycles with you. Finishing this next exhale. A hand on the belly maybe? And let's breathe in 2, 3, 4, 5, 6, 7, And out 2, 3, 4, 5, 6, 7. In 2, 3, 4, 5, 6, 7, And out 2, 3, 4, 5, 6, 7. 3, 4, 5, 6, 7 and out 2, 3, 4, 5, 6, 7 in 2, 3, 4, 5, 6, 7 and out 2, 3, 4, 5, 6, 7 in and out. End. And out. In. I know. In. And out. Continuing 7-7 Allow it to be a small breath, But a long breath, Both at once. Ethan urged to rush. Shows up. Allow that to show up, Just keep the count. Staying with your breath, We're over halfway. In for seven. Out for 7. Long breath. The chest is quiet, Belly doing most of the work. With the mind wanders, Or you lose the count, Just coming back in for seven. Out for seven long breaths. Taking three more breaths here. Letting this breath all the way out. And then letting go of the count. Let the breath do whatever it wants to do. And you may have noticed that the pull to rush is gone? It wasn't actually a signal that you needed air, It was just a habit. Notice how you feel in body and mind after this short practice. And slowly in your own time, Whenever you feel ready. Gently opening the eyes.