Hi,
My name is Chris,
And firstly I'd like to thank you for choosing this breathing exercise that is going to change your state of being very quickly.
The 4-7-8 method,
Also known as the relaxing breath,
Is a breathing technique developed by Dr.
Andrew Weil,
And finds its origin in pranayama.
This method,
When used correctly,
Can bring you to a relaxed state in a very short period of time.
It is an excellent practice for those that do not have a lot of time,
Or when in need of instant relief from anxiety,
Depression,
Or stimulation of the sympathetic nervous system which activates a stress response.
Using this breathing method,
You will quickly switch off the stress response and trigger your parasympathetic nervous system to calm and regulate your whole body,
Mind,
And soul.
This practice will require you to focus on tongue placement as well as counting your breath.
When you are ready,
Find a quiet place for you to sit comfortably and relax.
Move your tongue so that it is resting on the roof of your mouth,
With the tip pressing on the tissue just before your front teeth.
This is a yogic breathing method.
Exhale deeply.
Now,
Close your mouth and inhale through your nose to a count of four.
Hold this breath for a count of seven.
And now open your mouth and exhale for a count of eight.
It is recommended that you do not exceed eight cycles of this breathing style.
After completing even four,
You will feel a significant difference in the way you feel.
Every person is different,
And not all practitioners can breathe at the same speed or the same rate.
As you practice more frequently,
You will be able to slow your counting down and take slower,
Deeper breaths.
This technique acts as a natural tranquilizer for the nervous system and should be practiced twice daily for at least 30 days for it to become a natural practice.
If this is done regularly,
You will see a profound difference in your health and state of mind.
I will guide you for four cycles of the technique and leave space at the end of the meditation for you to continue another four,
Or relax into a natural breath and enjoy the benefits from practicing.
Without further ado,
Deep calm.
Exhale through the mouth.
Now inhale through the nose.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Again.
In.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale through the mouth.
Three,
Four,
Five,
Six,
Seven,
Eight.
In.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Take notice of how you feel.
How does your body feel?
What emotions are you feeling?
How is your normal relaxed breath feel?
Are you breathing more deeply now?
Just observe the subtle changes every time you practice.
I hope this does for you what it has for me and create positive changes to your health and well-being.
After the music ends,
Slowly bring yourself back to your day and express gratitude to yourself for taking the time to care for you.
Thank you for joining me today,
And I look forward to meditating with you again.
