4-7-8 Breathwork

Everyone could use a pause, a reset, a chance to start again. The 4-7-8 breath work technique is a great tool for just that. I will guide you through this easy breath work- an inhale to a count of 4, a pause for a count of 7, and an exhalation for a count of 8. Observe how you feel from just a few minutes of conscious breathing.

Chances are high that you'll feel a lot better!

Transcript

Hello and welcome.

Today we're going to practice a breathing technique that is more so like a triangle.

There will be an inhale to a count of four,

A pause for a count of seven,

And an exhalation for a count of eight.

So you can lie down or you can find a comfortable seat maybe even against a wall for extra support.

We'll start with one round of cleansing breath.

Deep breath in and out.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale two,

Three,

Four.

Pause two,

Three,

Four,

Five,

Six,

Seven.

Exhale two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Hold your breath at the very bottom for as long as you can.

As you hold the breath,

Soften the muscles of your face,

Soften your shoulders or any other areas of the body.

You'll know when it's time to take the next deep breath in and out.

Take a few rounds of cleansing breath.

Inhale and exhale.

Two more.

The last one.

Witness how you're feeling and come back to this space whenever you are feeling like you need a little nervous system reset.

I will see you next time.

Reviews

Excellent. To the point and no pretensions. Thank you!

Perfect , exactly what I needed this morning. Short and sweet and effective.

This was great! Straight to the breathing and thorough!