4-6-8 Breathing Technique

The technique, also known as the "relaxing breath", is a simple yet powerful relaxation tool that can help to reduce anxiety, calm the nervous system, and promote better sleep. It involves three main steps: - Inhale for a count of 4 seconds. - Hold the breath for a count of 6 seconds. - Exhale slowly and completely for a count of 8 seconds. The process is repeated several times.

The act of deliberate and controlled breathing not only diverts the mind from stressors but also helps regulate the parasympathetic response, often referred to as the "rest and digest" system. Users of the 4-6-8 technique find it especially useful in moments of heightened stress or when preparing for sleep, as the elongated exhalation encourages a state of relaxation.

This track, guided by Rosalie Somogyi, is a portable method that can be employed in nearly any setting, making it an accessible tool for many in need of stress relief or a quick reset. Follow me here on InsightTimer for all updates.

Transcript

4,

6,

8 The Extended Exhale The extended exhale is helpful in situations when we are nervous,

Under pressure or while exercising.

Choose the position you like most,

Standing,

Sitting or lying down.

Inhale through your nose to a count of 4,

Pause to a count of 6 and exhale through your mouth to a count of 8.

Very important,

Breathe into your belly and exhale forming an O with your lips,

Like breathing through a straw.

Once again,

Inhale through your nose to a count of 4,

Pause to a count of 6 and exhale through your mouth using an O shape to a count of 8.

Let's do this together for 3 minutes,

All while breathing into your belly.

Listen to the signals.

Deep inhale through your nose,

Into your belly,

Holding for 6,

Exhaling for a count of 8 through your mouth.

Very nice.

Inhale for a count of 4,

Holding for 6,

Exhale for a count of 8 through your mouth.

Once again.

And one last time.

Inhale through your nose,

Counting till 4,

Holding till 6 and then exhaling for a count of 8 forming an O.

Good.

Three minutes went by so quickly.

You can sigh if you want and start stretching and moving.

Reviews

Thank you, Patrick, I appreciate the subtle sound cues to mark the pace. Sending good wishes.