4-7-8 Breathing Technique (No Music)

4-7-8 breathing exercise is a great way to tap into your parasympathetic nervous system. Through this breathing technique, the body begins to rest and digest, offering a sense of deep relaxation, a decrease in stress levels and better quality of sleep. Use this guide as often as necessary.

Transcript

Hello everyone and welcome welcome.

I am Tramaine and today I'm going to be guiding you through a quick breathing exercise.

This breathing technique has been around for many centuries and has been used to relieve anxiety,

Aid in sleep,

And promote relaxation.

This practice requires a slow deep inhalation through the nose for four counts,

Holding the breath for seven counts,

And then releasing the breath with control for a steady of eight counts.

Whether you're seated or laying down,

Take a gentle body scan of self and adjust in any way necessary,

Getting yourself more comfortable here.

Let's first begin by emptying out our lungs by taking a few deep 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,

Exhaling two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven,

Exhaling two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhaling for one,

Two,

Three,

Four,

Hold for two,

Three,

Four,

Five,

Six,

Seven,

Exhaling two,

Three,

Four,

Five,

Six,

Seven,

Eight.

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.

Breathe naturally here.

Take inventory of the body.

Notice how you feel.

Notice the rhythm of the breath and the quality of your thoughts,

Your mood and energy.

Allow this practice to be a staple for you daily,

Weekly,

When tired,

And giving the body exactly what it needs,

A breath and body connection.

Thank you so much for practicing with me.

Namaste.

Reviews

Tramine’s guided meditations became my daily routine when waking up and it brings me a lot of inner peace and positive thinking! Thank you Tramine

One of my favorite breathing exercises! Thanks for counting it for me, Tramaine!
Donna

Wonderful break to ground myself between evening plans.

Perfect! This really helps me stay in the flow! Your pace and voice helped me really let go of my anxious thoughts. Thank you for sharing.

I don’t know if it was the voice and the counting of the breaths or the breathing itself, but I feel in a much calmer state after this meditation

A well mediated 4-7-8 breathing practice. Simple, yet effective. Thank you

Great practice! Your voice, and delivery are exceptional!
I will return to this when I want to merely breathe.
Thank you 🙏🏼

Love the teacher’s voice, the simplicity, and ease of this guided.

Thank you.

Breathing medis are so calming.
Needed this for my morning.
Namasté.
😇✨️🙏🏻✨️

That was awesome! It was calming and rhythmic and peaceful! Great way to start my day! Thank you!

I want to continue to try this breath work to see the results 🙏

been listening to this track for some time now and it's been my favorite breathing technique 💗 love it

Really allowed me to get out of my head and just connect with my body again. Adding to my daily practice.

Such a soothing voice and very easy to follow. Great way to de-stress, wind down, and meditate. Thank you 🫶

Thank you Tamaine, I have heard about this technique before and never practiced, it really felt different afterwards, amazing! Have a great Sunday! Blessings & Namaste 🙏🏻✨💫

Her voice is so soothing and calm. It was a wonderful breathing technique that helped to calm me before sleep.

Simple and effective way to relax and connect. Thank you.

Simple breathwork, easy to run even on busy days. It’s in my favorites.

I love this one so much. I had a traumatic experience last week and came across this audio, it helped me tremendously to let go of my anxiety of what happened. Thank you so much 🤎

Thank you very much for this session. It literally calm anxious mind.