4–7–8 Relaxation Breathwork (SOS)

This calming breathwork meditation guides you through the 4–7–8 breathing pattern, with gentle counting to help establish the rhythm. As the practice continues, the counts slowly fade away, leaving the soft sound of soothing gongs to support deeper relaxation.

The 4–7–8 breathing pattern is known to support nervous system regulation by slowing the heart rate, reducing stress hormones, and activating the parasympathetic “rest and restore” response. This allows a sense of safety and ease to emerge naturally rather than being forced.

Helpful for anxiety, stress relief, sleep preparation, nervous system calming, emotional regulation, mindfulness, grounding, and gentle relaxation.

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.

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,

8.

Inhale,

2,

3,

4,

Hold,

2,

3,

4,

5,

6,

7,

8.

Reviews

Relaxing and definitely pain reducing.
Thank you Reuben
🙏

Always 🙏🏽

This was just wonderful 🥇 thank you Reuben!♥️✨✨🩶♥️🩷🩵

Great meditation method. I enjoying all of these breath work meditations, and I usually don't enjoy breath work.

The counting series is very good for people with PTSD to be grounded and this one is short which is good because it is good if someone is say at work or in a situation where they don't have time. They could also listen to it more than one time if needed.

Powerful! I love the brevity… I needed a quick pause to return to my breath, recenter, release and flow. Thank you Reuben 💜