Hi everyone,
Thanks for joining me today.
Today I'll be leading us through the 4-7-8 breath,
Breathwork meditation technique.
The 4-7-8 breath stands for inhaling in for a count of four,
Holding for seven,
Then exhaling out of your mouth for eight.
The durations of the breath aren't as important as the ratio between the breaths.
The exhale is twice as long as the inhale.
This allows the lungs to completely empty out that stale air and it can help people with their parasympathetic nervous system,
Helping them move into that rest and digest.
And it gives us that opportunity to completely release and exhale.
So begin by finding a comfortable seat,
Laying down or standing position.
Whatever is comfortable for you.
Your eyes can be closed or soft.
Begin as you settle into your space,
Envisioning the crown of your head rising high towards the sky,
Even if you're laying down,
Relaxing the shoulders away from the ears,
Softening the jaw,
Softening the space between the brows.
And we'll begin through just a one inhale,
One exhale.
Breathing in through the nose,
Big inhale.
And exhale,
Release,
Letting it all go out.
And throughout our breathwork today,
Imagining your belly filling up with air on the inhale and releasing on the exhale.
So as you inhale,
Your belly rises and as you exhale,
It falls.
And we'll begin with an inhale,
One,
Two,
Three,
Four,
Holding the breath in,
Two,
Three,
Four,
Five,
Six,
Seven.
Then exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in for four,
Holding for seven,
Then releasing it all out for eight,
In for four,
Holding for that seven,
Releasing for eight.
Then we'll do one last one in for four,
Three,
Two,
One,
Holding six,
Five,
Four,
Three,
Two,
One,
And release seven,
Six,
Five,
Four,
Three,
Two,
And one.
Breathing a big inhale in through the nose,
Exhale at the mouth.
Allow your breath to return to its normal rhythm,
Checking in with your body,
Your energy,
The cycles of your breath.
Notice any sensations,
Notice your sense of being.
You can stay here as long as you'd like or you can make your way back to the rest of your day,
Placing your hands on your heart space.
Sending yourself gratitude for taking the time to practice mindfulness,
Incorporating this intentional breath practice can help release tension,
Help you find ease.
So use it whenever you need it.
Have a great day.
