4–7–8 Relaxation Breathwork & Soothing Affirmations

This calming breathwork meditation combines guided 4–7–8 breathing with gentle, simple affirmations that continue softly in the background as the breath rhythm unfolds.

You’ll be guided through the numbers at first, helping establish the pattern. As the counting continues subtly in the background, short soothing affirmations are layered in to support relaxation and emotional settling.

The 4–7–8 breathwork pattern is known to support nervous system regulation by slowing the heart rate, reducing stress hormones, and activating the parasympathetic “rest and restore” response. When paired with gentle affirmations, this creates a sense of safety, steadiness, and ease that can be felt rather than forced.

Light emotive music, helpful for anxiety, stress relief, sleep preparation, nervous system calming, emotional regulation, mindfulness, grounding, relaxation, and getting through overwhelming moments with gentle structure and care.

Transcript

4-7-8 Relaxation Breathing We'll breathe in for 4,

Hold for 7 and breathe out for 8.

Just a few cycles can shift the body out of tension and into deep relaxation.

Find a comfortable position.

Allow your jaw to soften.

Let your shoulders drop.

Maybe let the tongue rest gently in your mouth.

Let's begin.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

Hold,

2,

3,

4,

5,

6,

7,

And 8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

You're doing really well.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

And 8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

And 8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

8.

I'm carrying this moment with kindness by being with my breath.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

8.

Reviews

I really liked this meditation. It recharged my inner batteries.
I found it good that you repeated the breathing pattern for so long , many teachers don’t do this and I get confused and give up. I did find the random gongs a bit disconcerting as I kept thinking it had finished.
I loved your finish, it was like being in an infinity pool that I could go on swimming / breathing forever if I wanted.
Thank you Reuben
🙏

Beautifully done Rueben. Gratitude for your teachings🙏🏻.

So relaxing. Thanks for all your support Reuben 🙏🏻

Good morning Reuben! This was so wonderful! I thought it would be tough for me to hold my concentration and focus on my breath as my mind would be bound to wander off. But listening to your counting in the background just kept my breathing going. I hadn’t realized that it would come so easily! I was able to listen to all the affirmations too except for the first one! My mind was in a whirl before this and you helped to ground me so gently with this beautiful offering. The music and your voice were so soothing. Thank you forever, Tanusree ❤️💕

Wonderful! I love breathing with you!😄
Thank you dear Reuben!✨👏🏻❤️