4-7-8 Breathing Technique (With 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 cell 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 Exhale One last time inhale Exhale 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

I was so stressed that I felt sick to my stomach but only had some minutes time for myself. This short practice brought me down to here and now. Thank you!

A short, simple practice, that's very effective. Thank you 🌻

I love 4,7,8 breathing and this was exactly what I needed right now. Thank you so much, Tremaine. 🙏💕💫🧘‍♀️

Short, simple, and very effective. Thank you for this. Will be easy to remember and implement as needed. 🕉️

I’m blessed beautiful grateful humble living my dreams with purpose amen 🙏

It was wonderful for calming my racing heart, thank you!

I love this! I use the other one without music daily before work! Thank you so much

I love this practice! How many rounds of breaths was that? I really enjoyed it. Namaste 🙏🇨🇦

Wow thank you sonmuch the break I needed in between work sessions

That made me feel super after feeling my worst in life. Thank you. 👍

Very helpful, I love the short length for before bed. Thank you!

Perfectly grounded in my own energy. Followed up with reiki moment. Thank you for this power up for my day

Good guide to be used to be able to calm my anxiety!

It was really amazing session. I learned how to control your breath and can take control of your anxiety. Thank you.

Perfect breathing meditation! Thank you so much Tramaine ❤️

Thank you for this quick and effective breathing exercise. While doing the 4-7-8 breathing exercise, I do think that you should tell us to breathe in through our nose on the 4 counts and to breathe out through our mouths while pursing our lips and making a whoosh sound for the 8 counts. This is especially important since we were told to breathe in and out through our nose when taking deep breaths at the start of this guided breathing meditation.

Thank you for such a beautiful guide through breath 🌅

Love this breathing pattern, really helped me to wind down before bed. Thank you 🥰💚

Thanks. This helped me during a stressful workday.

This is calming and relaxing. Thank you very much. May God bless you.