Welcome.
Today we'll be using the 478 breathing technique as our practice.
This is a simple but powerful tool for calming your nervous system.
And this is a technique that was popularized by Dr.
Andrew Weil.
It's based on ancient yogic breathing practices and is a simple pattern where you'll be breathing in for a count of four,
Holding for a count of seven,
And then breathing out for a count of eight.
So if you're new to breath holding,
That might sound like a long time to hold,
But we'll work up to it gently.
And as always,
You can gently adjust the count to what feels most comfortable for you.
So to begin,
Find a comfortable seated position.
You can even lie down if you prefer,
Though you'll probably stay more alert by being seated.
Let your hands rest comfortably and close your eyes if that feels right.
And let's begin with a few natural breaths,
Just noticing how you're breathing right now in this moment.
Just following the natural inhale and exhale.
Nothing to change for now,
Just noticing.
Before we begin the full practice,
I'll explain the technique clearly.
First,
Place the tip of your tongue on the ridge of tissue,
Just behind your upper front teeth.
And then you'll keep it there throughout the practice.
You're going to be breathing in quietly through your nose for a count of four.
You'll be holding your breath for a count of seven.
And then you'll be breathing out completely through your mouth,
Making a whoosh sound for a count of eight.
So the exhale should be audible,
But don't worry about how it sounds.
The most important thing is that ratio,
Four,
Seven,
Eight.
The actual speed of your counting is less important than maintaining that ratio.
So let's try one round together slowly so you can feel how it works.
Place your tongue in position.
Inhale quietly through your nose.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale completely through your mouth with a whoosh.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Good.
So that's one complete breath.
You might feel a little lightheaded the first few times you practice this.
That can be normal.
If it feels too intense,
Just return to normal breathing for a few moments.
Let's begin with our first full cycle of four breaths.
Remember,
Breathe in for four,
Hold for seven,
Out for eight.
So placing your tongue in position,
Round one,
Breathe in through your nose.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Whoosh out through your mouth.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Round two,
Breathing in.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Out.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Round three,
In.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Out.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Round four.
One,
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Beautiful.
So now just letting your breath return to normal for a few moments.
Noticing how you feel.
Taking a few natural breaths here,
No counting,
No technique,
Just breathing.
Notice what's happening in your body.
You might feel slightly different to when you started.
Perhaps a little warmer,
Maybe some tingling sensations,
Maybe more settled or more centered.
This four,
Seven,
Eight breath activates your parasympathetic nervous system,
So the rest and digest.
You can tell your body you're safe.
You can calm down.
The whole portion is key.
It allows oxygen to be absorbed more fully.
And then the extended exhale completes the stress response cycle.
So just again breathing naturally here for a few more moments.
And when you're ready let's do another cycle of four breaths.
You might find this round a bit easier as your body starts to understand the rhythm.
Getting your tongue in position just behind your teeth,
The roof of your mouth.
Round one.
Breathing in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathing out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Round two.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathing out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Round three.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathing out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Round four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Excellent.
And again,
Returning now to a natural breathing cycle.
Just breathing naturally,
Letting your tongue relax,
Letting your whole body relax.
So now you've completed eight rounds of four,
Seven,
Eight breathing.
That's a complete practice.
Notice how you feel now compared to when we began.
What's different?
You can use this technique anytime you need to calm down,
When you're anxious,
When you can't sleep,
When your mind's racing,
Or when you feel stressed.
And with a little practice,
This becomes a powerful tool that you can access anywhere,
Anytime.
You don't need to do eight rounds every time.
Even one round can make a difference.
Even one conscious exhale can begin to shift your state.
Your breath is always with you,
Always available,
Always ready to help you return to calm.
Let's take one more deep breath in,
In your own way.
Let it go.
And when you're ready,
Gently open your eyes.
Remembering you can return to this practice whenever you need it.
Thank you for practicing with me today.
