4-7-8 Breathing Exercise

You can practice 4-7-8 breathing anywhere and at any time. When you're first learning, try to practice at least twice a day, but you can do it as often as you want. Only do it for four cycles in a row in the beginning. After you get used to it, you can work up to eight cycles. You may feel lightheaded at first, but this will pass. Do 4-7-8 breathing anytime you feel stressed. It will become more powerful as you use it.

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Transcript

Namaste.

We're going to do a breathing exercise where we breathe in for the count of four seconds,

Hold the breath for seven,

And exhale for eight seconds.

This breathing technique is effective for placing the body into a deep state of relaxation.

It can be very helpful in falling asleep and allowing you to rejuvenate and re-energize after any kind of intense work or study.

What I'd like to invite you to do is make yourself comfortable and we're going to breathe in for the count of four through the nostrils,

Hold the breath for the count of seven,

And exhale from your mouth,

Making the exhalation a slow,

Deep,

Controlled breath.

Try to notice whether it's a big gush of air that's coming out of the mouth or it's a slow,

Steady stream.

And initially,

You might find that it might just be a big burst of air that comes out.

But over time with practice,

You will be able to lengthen the exhalation.

And of course,

Feel free to drop me a comment in the comment box or contact me if you have any kind of challenges.

We're going to do four rounds of this breath.

So I'd like to invite you to make final adjustments so that you're absolutely comfortable and supported.

On your next breath in,

Inhale 1234,

Hold,

Exhale,

Inhale,

Hold,

Exhale,

Exhale,

Exhale,

Hold,

Exhale,

Inhale,

Hold,

Exhale,

Exhale,

Hold,

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Inhale.

Hold.

Inhale.

Hold.

Breathe naturally and normally,

Observing any sensations or if you feel different.

Don't forget to leave me a comment.

Don't forget to subscribe,

Share,

Like,

And most importantly,

Let me know how this breath exercise worked for you.

Namaste.

Reviews

Definitely a good guided meditation for folks getting started with 4-7-8 breathing!

It’s good. I’m a tough critic. 😂❤️

Wonderful exercise! Great for anxious moments! Thank you!