4 7 8 Breathing For Nervous System Regulation

4 7 8 Breathing is a simple practice that creates an immediate impact on your body and mind. If you've been experiencing racing thoughts, agitation, or a sense of constant urgency, this practice is for you. The 4 7 8 breathing style will help regulate your nervous system from its sympathetic, high-alert response, and transition you towards the parasympathetic response, where you can tap into your own sense of safety and calm. This practice includes a reasonably long breath retention (7 counts), so if you have a history of trauma, you may need to discern whether breath retention is supportive for you or not. If not, I have some other beautiful breath practices available on my channel for you to try instead. Happy breathing, friends.

Transcript

Hello and welcome to this beautiful 4-7-8 breathing practice today.

My name is Verity and let's just start by taking a nice deep breath in through your nostrils and back out through the nostrils.

Today we're going to explore this breathing technique which can be so powerful at guiding our nervous system away from that high intensity rapid pace,

That sense of constant alertness.

We can move ourselves towards that sense of calm and peace.

Maybe you've noticed recently some physical sensations in your body or a series of anxious or worried thoughts that have made you feel uneasy.

So this practice will help you to slow everything down and physiologically tell your body that right now you can relax.

We'll be taking a count of four to breathe in,

Holding the breath at the top for seven counts and then exhaling to eight counts.

As you do breathe out try to make a little o shape with your mouth as though you're breathing out through a little straw,

Just allowing that steady flow of air to come out through your mouth.

I'll take a breath in to prepare and then breathe out.

Breathe in two three four hold two three four five six seven out two three four five six seven eight.

In two three four hold two three four five six seven out two three four five six seven eight.

In two three four hold two three four five six seven out two three four five six seven eight.

In two three four hold two three four five six seven out two three four five six seven eight.

Return to your natural breath.

Thank you for joining me today.

Reviews

I like the tempo & how easy it is to follow.. Like someone else said, I feel like I could have gone for longer. Thank you!

Enjoyed your counting. Could have listened to it longer

Needed to calm down and this worked perfectly. Thanks!

Short but sweet! My only issue is that I could only hear the audio from the right channel.

UPDATE after reply below: Awesome! So glad I could help!

Wonderful session! Short, succinct and an excellent guide to 4-7-8 breathing. Grateful to have found this :)