Breathing Practice For Sleep And Relaxation

This meditation uses the 4-7-8 breathing technique, a simple breathing pattern designed to slow the body and mind before sleep. By extending the exhale, it encourages the nervous system to shift away from stress and toward a more restful state. Research suggests that slow, controlled breathing can help reduce feelings of anxiety, lower physiological arousal, and promote relaxation. This practice is especially helpful when the mind feels busy, the body feels tense, or you're having difficulty winding down at the end of the day. With regular use, it can become a simple tool for easing into rest and sleep.

Transcript

Welcome. This meditation uses the 478 breathing technique, A simple breathing pattern designed to slow the body and mind before sleep, Or just to help you relax. So let's start. First find a comfortable position, Lie down and let your body settle No need to adjust too much. If it feels okay, Gently close your eyes. Take a natural breath in. And let it fall out. No forcing here. Just breathe naturally. Now, We are going to start a gentle breathing pattern. Inhale through your nose for four, Hold for seven, And exhale slowly through your mouth for eight. Let me guide you first. Ready? Inhale 2, 3, 4 Hold 2, 3, 4, 5, 6, 7 Exhale 2, 3, 4, 5, 6, 7, 8 Again. Inhale 2, 3, 4. Hold 2, 3, 4, 5, 6, 7. Exhale 2, 3, 4, 5, 6, 7, 8. Let your body start to follow the rhythm. Ready? Inhale 2, 3, 4. Hold 2, 3, 4, 5, 6, 7. Exhale 2, 3, 4, 5, 6, 7, 8. Again. Inhale 2, 3, 4. Hold 2, 3, 4, 5, 6, 7. Exhale 2, 3, 4, 5, 6, 7, 8. If at any point you feel light-headed. You can return to a normal breathing. Or continue more gently. At your own pace. Now let the rhythm become softer, Less effort, More natural. So if you feel ok, Let's do it a few more times. Right in. 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. Let your shoulders drop a little more. Let your jaw soften. Your whole body getting heavier. Just enjoy this feeling. And now. Continue the same rhythm on your own. Inhale for 4 Hold for 7 Exhale for eight. I'll stay quiet for a bit. Just follow the pattern and count by yourself at the pace that is comfortable for you. If your mind drifts, That's okay. Just come back to counting. Inhale 2, 3, 4. Hold 2, 3, 4, 5, 6, 7. Exhale 2, 3, 4, 5, 6, 7, 8. With every exhale. Let your body sink deeper. Like you are being gently pulled into rest. You don't need to finish perfectly. Even if the rhythm softens, That's okay. Let it become easier, Slower. Now, Gradually, Let go of the counting. Let your breath return to normal. Notice how your body feels. Heavier, Calmer. You can stay here. Letting yourself drift. No need to do anything else. If sleep comes, Let it come. If you are still awake, Just rest. That's enough. Keep your eyes closed. And let yourself settle. There is nowhere else to go now. Nothing else to do. Just.