Welcome to this breathing exercise.
I'm so glad you're here.
The 4-7-8 breathing exercise,
Also called the relaxing breath.
Acts as a natural tranquilizer for the nervous system.
At first,
It's best to perform the exercise seated with your back straight.
Once you become familiar with the breathing exercise,
You can perform it while lying in bed.
I want you to pay attention to the sound in the background while doing this exercise and notice how you start feeling through.
Place and keep the tip of your tongue against the ridge of tissue behind your upper front feet for the duration of the exercise.
Now,
Let's start.
Completely exhale through your mouth,
Making a whoosh sound.
Close your mouth and inhale quietly through your nose a mental count of 4.
3 4 Hold your breath for a count of 7 1,
2,
3,
4,
5,
6,
7 And now exhale completely through your mouth making a whoosh sound to a count of 8 1,
2,
3,
4,
5,
6,
7,
8 Let's try again.
Completely exhale through your mouth,
Making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of 4.
3 Hold your breath for a count of 7.
1,
2,
3,
4,
5,
6,
7.
And now exhale completely with your mouth,
Making a whoosh sound to a count of 8.
2,
3,
4,
5,
6,
7,
8.
Nice one.
Let's do it one more time.
While doing this practice,
Remember to pay attention to the background sound as well.
Now.
Completely exhale through your mouth making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of 4,
1,
2,
3,
Tool.
Three.
Hold your breath for a count of 7.
1,
2,
3,
4,
5,
6,
7.
And now exhale completely through your mouth making a whoosh sound to a count of 8.
1,
2,
3,
4,
5,
6,
7.
To three.
4 5 6 7 8 Well done.
Notice how you feel now.
And notice how your body is.
Focus on the sensations.
And follow the sounds.
Good job.
Notice how you feel right now.
And notice how your body is.
Well done.
You have now practiced 4-7-8 breathing exercise.
You can try this practice as much as you need.
