Welcome to the 4,
8,
12 breathing.
We'll breathe in through the nose for a count of 4.
We'll hold for 8 to give our lungs a chance to absorb the oxygen,
Which will refresh our nervous system,
Push nutrients to our cells.
And then we'll exhale for the count of 12 through the mouth,
Hopefully pursing your lips a little bit to really slow the breath down.
And if you run out of breath for the 12 count,
That's fine.
You can just keep acting like you're exhaling,
Acting as if there's more air to blow out.
We're slowing down the breath on the exhale because that will slow down your respiratory system,
Slow down your heart,
And down-regulate your nervous system.
So begin by just taking a big deep breath.
And let it go with a little sound.
So two more deep breaths just like that.
Ahhhhhhh.
Ahhhhhhh.
And then this time we'll breathe in for the count of 4,
So please begin.
2,
3,
4,
And hold.
2,
3,
4,
5,
6,
7,
8.
Exhale.
2,
3,
4,
5,
6,
7,
8.
9,
10,
11,
12.
Inhale.
3,
4,
And hold.
2,
3,
4,
5,
6,
7,
8.
Exhale.
2,
3,
4,
5,
6,
7,
8.
9,
10,
11,
12.
Inhale.
3,
4,
And hold.
2,
3,
4,
5,
6,
7,
8.
Exhale.
2,
3,
4,
5,
6,
7,
8.
9,
10,
11,
12.
Inhale.
2,
3,
4,
5,
6,
7,
8.
Hold.
Exhale.
2,
5,
6,
7,
8.
9,
10,
11,
12.
Inhale.
Hold.
12,
Inhale.
Hold.
Exhale.
Inhale.
And hold.
And hold.
Exhale.
2,
3,
4,
5,
6,
7,
8.
9,
10,
11,
12.
Inhale.
And hold.
Exhale.
9,
10,
11,
12.
Inhale,
Last one.
Hold.
Exhale.
2,
3,
4,
5,
6,
7,
8.
9,
10,
11,
12.
Let it go.
The effects of breath work are always felt after the practice,
So tune into the body.
Notice what's shifting.
You can stay here as long as you like.
You could start another practice now.
Or you could repeat this as needed.
