Hello and welcome to this guided breathwork session using the 4-7-8 breath pattern.
This breath pattern is a simple and effective technique to promote relaxation and reduce stress.
Find a comfortable seated or lying down position.
Choose a posture that feels stable and supportive.
When you are settled,
Close your eyes if you feel comfortable doing so.
Begin to turn your attention inward.
Let any sounds drift away as you begin to bring awareness to your breath.
Notice each inhale as it enters your nose.
Notice the temperature.
Is it cool?
Is it smooth?
Notice your breath as you exhale.
Is it staggered or soft?
Is it warm?
Don't try to control your breath.
Just become aware.
Bring your awareness to your body and notice any obvious tension.
Take a few deep cleansing breaths in through your nose and out through your mouth.
With each inhale,
Fill your belly and chest and breathe into those areas with tension.
With each exhale,
Release any tension you may be holding in your body.
Allow each deep breath to release that tension.
Feel it melt off your body and allow it to be reabsorbed and transmuted by Mother Earth.
Feel your body becoming more relaxed with each breath.
Continue to relax into your body as I explain the 4-7-8 pattern.
It starts with an inhale quietly through your nose to the count of 4,
Then a soft hold for the count of 7,
And an exhale completely and audibly through your mouth to the count of 8,
Making a soft whooshing sound as you release your breath.
Let's begin the 4-7-8 breath pattern.
Inhale quietly through your nose to the count of 4,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
And exhale 3,
4,
5,
6,
7,
8.
Let's do this again.
Inhale quietly through your nose to the count of 4,
Hold for 7,
And exhale completely through your mouth.
Continue with this breath pattern on your own for 5 more cycles.
Inhale for 4 counts,
Hold for 7,
And exhaling through the mouth for 8.
As you do this,
Focus all your attention on your breath and the counting.
If your mind wanders,
Gently bring it back to the breath,
Finding a comfortable rhythm that best suits your body.
Let's do one more together.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
And exhale 3,
4,
5,
6,
7,
8.
Now release the counting and return to your natural breathing rhythm.
Bring awareness back to the room you are in.
Notice your body and how it is supported by the surface that you are on.
Feel the air temperature on your skin and notice any sounds as you return.
And take a few moments to notice how you feel.
You may find that you feel more relaxed and centered than when you started.
Remember you can use this 4,
7,
8 breath pattern anytime you need to calm your mind and reduce stress.
It's a simple but powerful tool for finding peace and tranquility in any situation.
When you're ready,
Slowly open your eyes and return to your day with a sense of calm and relaxation.
Thank you for joining me in this guided breathwork session.
Love always.
The wisdom and peace and love within me honors the wisdom,
Peace and love within you.
