Breathing Exercise 4,7,8

Breathing exercise, inhale for a 4 count, hold the breah for a 7 count, and slow exhale for an 8 count. Inhaling through the nose for 4 and depending on where you are practicing if at home can choose to exhale throught the mouth making a whoosh sound. However, if practicing in public space you have an option to exhale through the nose.

Transcript

Today's breath exercise is also known as 4-7-8.

The focus is on inhaling in and out through the nose beginning with an inhalation of a four count,

Holding the breath for seven,

And then exhaling out the nose slowly for an eight count.

Let's go ahead and dive right in.

Find a comfortable seat.

Allow the shoulders to move down towards the floor,

Sitting a little bit taller than you normally would.

Let's take a natural inhalation in and exhaling out.

Inhaling for a four count.

Inhale 2,

3,

4.

Holding the breath 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.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale,

Hold,

Exhale,

Inhale,

Hold,

Exhale,

Inhale,

Hold,

Exhale.

One more cycle.

Inhale 2,

3,

4.

Hold 2,

3,

4,

5,

6,

7.

Exhale 2,

3,

4,

5,

6,

7,

8.

Return to your natural breath.

Just take a moment here,

Observing how do you feel,

Just checking back in with yourself.

And that was a quick 4,

7,

8 breath.

Probably took you about 3 minutes for this practice.

Thank you so much.

Have a great day.

Reviews

🙏

Perfect - thank you 🙏

Short but very effective meditation. The teacher's voice is very hypnotic and highly effective. My hiccups went away immediately. Thanks! ♥️

Calming. Last few I exhaled through my mouth. Just a personal preference. Soothing voice. 😌☮️

Very basic, no extra explanations. Good.

Great! Perfect for those meditators who know what 4-7-8 breathing already is--just a brief description and gets to it! Thanks so much!

After listening to this every day for the last couple months I am curious what the difference is between exhaling through the nose and exhaling through the mouth. Most breathing exercizes I've come across have us exhale through the mouth. Personally, I prefer that, but I could not tell you why.

🙏thank you

🙏

thank you Suchana🫶🏽my new favorite nighttime routine 🌃

Perfect🧘

Nice

Yes - excellent

I LOVE your soothing voice and loving guidance! This was really helpful to reduce my anxiety this morning. Thank you!