Breathwork For Sleep (4-7-8)

This simple breathwork meditation will stimulate the parasympathetic nervous system, putting you in a relaxed state of rest and digest, and helps anxiety melt away so you can get a good night's sleep.

Transcript

Welcome. Thank you for joining me for this nighttime breathwork practice. For this practice, Get into a comfortable position lying down. Go ahead and cover yourself with a blanket, Prop your head up with a pillow, And you're welcome to use an eye mask if you would like. Take a few moments to settle in. Begin to notice the weight of your body against the surface beneath you. Begin to notice any sounds you hear far away from you. Allow the mind to jump from one sound to the next without judgment. Notice now any sounds you hear closer to you. Begin to tune in to the sound of your breath. Without altering it, Simply notice. Take an expansive breath deep into the belly and out through the mouth. Let it go. Breathe deep into the belly once more. Relax the jaw. Release the breath on the exhale. Let it go. Inhale deep in through the nostrils. Feel the belly expand. Feel the heart expand. And open mouth, Exhale, Sigh it out. Let it go. Begin to count the breath for a four-second inhale, Seven-second hold at the top, And an eight-second exhale. You can purse your lips if you would like to as you exhale with the intention of having the exhale be double the length of your inhale. If you can't quite hold the breath for seven seconds or exhale for eight, That's all right. Just try to maintain the breath pattern as best as you can. Take one more cleansing breath before we begin. And let it go. Inhale for one, Two, Three, Four. Hold for seven. Exhale for eight. Inhale for one, Two, Three, Four. Hold for seven. Exhale for eight. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Inhale. Hold. Exhale. Release all the way to the bottom of the breath, And then return to the natural rhythm of the breath. Stay here as long as you would like. If you still feel somewhat activated, You can restart this meditation and repeat the cycle as many times as you need. Thank you again for embarking with me on this breathwork journey. Namaste.