Relax With 4-7-8 Breathing

Use this track when you are want to relax, are anxious or in the middle of a panic attack. It will get you practicing 4-7-8 breathing for five minutes - in for a count of 4, hold for 7, and out for 8. By slowing the breath you will activate your parasympathetic nervous system, and thus your mind will calm.

Combine this with present state awareness (focusing on your senses) for additional relaxation and anti-anxiety relief.

Transcript

Welcome to the session.

Today we'll be practicing 4-7-8 breathing.

Breathing in for 4 seconds,

Holding the breath for 7 seconds and exhaling for 8 seconds.

By slowing down the breath,

You'll slow down the body.

By slowing down the body,

You'll slow down the mind.

Anxiety will reduce and you will return to a state of calm.

Let's begin.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Breathe in.

Hold.

Breathe out.

Well done.

Feel free to come back to this session anytime you need.

Reviews

Really great for a fast reset which I needed asap. Thank you 🌸

Love how you just went into the meditation! Great and concise

Thank you for this meditation. It’s just what I needed this morning.

Very clear and concise! The timing works well for me. Thanks!

Simple 4-7-8 prompts with no count downs. Allows for focus on breath and release of stress.