4-7-8 Breathing Technique

In today's session, guided by Tramaine Cato, you'll be practising the 4-7-8 breathing technique, a powerful relaxation tool that can be used at any time of day. This is a practice that requires a slow inhalation for 4 counts, breath retention for a count of 7 and a controlled exhale for 8 counts. This practice is said to be a “natural tranquillizer” and is wonderful for those suffering from anxiety, pain, or insomnia. Sit back, relax and let your breath be your guide.

Transcript

Hello and welcome to day 13 of Insight Timer's Breathwork Challenge.

Time for a deep breath.

Inhale deeply and let out a soothing sigh.

Let's dive into today's session.

Hello everyone and welcome to this guided meditation.

I am Tramaine Cato and today we are going to explore a breathing technique called 478.

478 is a type of breathing method derived from the Sanskrit word pranayama.

Pranayama is described as a vital life force while yama means control and so this practice involves controlling the breath in different styles,

Lengths and depths.

Instructed by Dr.

Andrew Whale,

478 breathing method helps those with stress management,

Improving the quality of sleep,

Anxiety and food cravings.

The significance of the numbers lies in the count of the breath.

The practice requires a steady inhale through the nose for a count of four,

Holding the breath for a count of seven and exhaling through the mouth with control for a count of eight.

Today we will tap into this technique,

Repeating the process for four full cycles.

We will then pause,

Continuing again for another set of four full cycles.

Listen to your body and if you choose,

Take breaks whenever necessary.

To begin,

Find a comfortable spot,

Whether seated or laying down.

Start to come into your breath.

Notice the rise and fall of the belly with each inhale and exhale.

Let's start by emptying out our lungs with a few deep breaths.

Exhaling through the nose,

Exhale through the nose.

Inhale.

Exhale.

One last time.

Inhale.

Exhale.

Inhaling for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathe naturally here.

Notice how you feel in this very moment.

Take a gentle body scan of self.

Let's continue again.

Taking a few cleansing breaths,

Inhaling through the nose.

Exhale through the nose.

Inhale.

Exhale.

One last time,

Inhale.

Exhale.

Inhaling for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven.

Exhale for two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Stay and breathe here.

Notice your inhales and exhales.

Tune into the rhythm of your breath.

Be aware of the sensations within the body.

And observe the quality of your thoughts.

Thank you so much for taking this time to practice with me.

Breathe and stay connected.

Namaste.

Namaste.

Reviews

Perfect end of day breath work fell very relaxed now thank you

I wasn’t even aware I could hold my breath that long without an increased heart rate. Absolutely wonderful.

Loved it so much I doubled the length. A great clearing throughout the body@

This really give my body the space and tension release it needed. Thank you very much🙏

This practice is so powerful! It instantly calmes me down and makes me feel better. Thankyou! 💛

Appeciate the background information and explanation. A peaceful way to enter the day. Wel crafted; thanks so much!

But what happens when a yawn (or two) gets inside the inhale and/or the exhale?

Wonderful voice, clear guidance and simple instruction. Thank you 💛

That’s one of my favorite breathwork sessions ever! Absolutely love her voice & pace! It calms me down immediately. Thank you so much for this! Namaste🙏🏼🫶🏼🙌🏽

Thanks so much, this is just perfect for me to reconnect to my ownself after a very stressfull period. 🙏

I really needed this today. Thank you for sharing.

Wonderful and energizing morning breath work.
P.S. You have a beautiful voice, very soothing.

Could be much longer. I always need to repeat 2 to 3 times. But it's really good!

This allowed me to let some anxiety come up and go away again, will be coming back to this!

Every time I do this amazing practice it brings me so much calm and joy
🤩

Great. I love this practice and you did a great job guiding it.

I appreciated this meditation. I live in my shallow breath and this meditation was helpful towards my efforts to restore and regulate my breath (cycles) and slowing down! Thank you!

I loved this technique and I will do it at other times through my day

Wonderful breathing exercise, Tramaine 🙏🏻 So powerful to calm the nervous system.

Nice thank you 💚 Can we also exhale trough the mouth? I find I dont have enough air when breathing trough my nose