Guided 4-7-8 Breath To Calm The Nervous System

In this brief but impactful track, you can expect a serene blend of light instrumental music and gentle guidance to help soothe your nervous system. Whether you choose to practice before bedtime or anytime you need to find a sense of calm the 4-7-8 breathing practice offers a mindful pause in the day, leaving you feeling centred and grounded.

Transcript

Hi there,

My name is Yosra and today we'll be regulating our nervous systems through the breath.

Whenever we feel anxious,

Panicked,

Or really any time our nervous system receives a potential threat,

Our fight,

Flight,

And freeze responses activate.

This can have an effect on the breath and our bodies.

In order to reverse those changes or help ourselves return back to whatever our equilibrium or regulated state is,

We can incorporate this practice to regulate and ground with our breath.

Today,

We'll be working with our 4-7-8 breath.

That's an inhale for a count of 4,

Holding the breath for a count of 7,

And a long exhale for a count of 8.

This can sometimes be intense,

Especially if it's your first time,

But know that you can always come back to your natural breath or adapt the practice to suit your needs.

Let's begin.

We'll start with our natural breath in,

And breathing out.

Good.

Let's inhale for a count of 4,

3,

2,

1,

Pausing for a count of 7,

And an exhale out for 8.

And repeat.

Inhale for 4,

Holding for 7,

Exhale for 8.

Inhale for 4,

Holding for 7,

Exhale for 8.

Again,

Inhale for 4,

Pausing for 7,

And exhale for 8.

Taking one final breath in,

Big breath out,

Coming back to your natural breath,

Coming back to your natural inhales and exhales.

And when you're ready,

We'll do this one more time.

We'll take a breath in together,

And let it go.

When you're ready,

We'll inhale for a count of 4,

Hold for 7,

Exhale for 8.

Inhale for 4,

Pause for 7,

Exhale for 8.

Keep going on your own here.

Final exhale,

Let it go.

Slight pause at the top,

Relax the shoulders,

Relax your jaw,

Relax that space in between the eyebrows,

And exhale,

Let it go.

Thank you so much for practicing with me today,

And I hope to practice with you again.

Reviews

Profoundly relaxing in a short time frame.

A nice short practice. Calming tone of voice and good music choice.

Thank you! That was very good to start my day or use anytime to distress and

Very nice

Nice

Very calming

very simple and relaxing.

I need to be taught how to breathe and this was an awesome way. I felt calmer after.

Thank you for sharing this amazing resource!

Nicole

this was exactly what i needed & what i’ll look forward to using from my toolbox!
so effective!!

Helpful. My counts are slower. It’s a great practice

Thank you! It was nice to focus on my breathing and not the thoughts I would normally be focusing on.

This really helped before bed. Thank you 🙏

i was feeling frustrated and tense and this helped relax my tension

So grounding really brought me back into my body. thank you 🙏

Thank youu

Short, well led and helpful before bed.

So calming thank you