Guided 478 Breathing For Calm & Sleep

This session introduces you to the principles of breathwork for calm (nose, low, slow) and guides you through a short 478 breathing pattern.

Breathing in for 4 seconds. Holding for 7 seconds. Breathing out for 8 seconds.

This is ideal for calm and sleep induction.

Transcript

Hello and welcome to the session. I invite you to take a seat or lie down and get yourself comfortable. You can close down the eyes if you wish and just begin by checking into the body and the mind. Just noticing and releasing any surface level tensions that may be arising. But today we're going to be practicing a full 7-8 breathing where we breathe in for 4 seconds, Hold for 7 seconds and breathe out for 8 seconds. This technique is very good at activating the parasympathetic nervous system, That is the collection of inner components that trigger calm and sleep. So you can use this breathing technique as a sleep aid or in response to anxiety and overwhelm. Before we begin with the practice, I just want to highlight that with any guided breathing practice, Some people struggle to match and maintain the focus of the facilitator. If you find that the count is too fast or too slow for you, Tweak it and change it. Everybody is different and indeed everyone is different within themselves at different points of the day, Different emotional states, Your ability to breathe slower will be altered. So before we get into the practice, We must address the overarching principle of breathwork for calm. All breathwork all counts. To calm you down, Follow these 3 simple steps, Nose, Low and slow. Breathing in through the nose, Low to the belly and slow, Just a bit slower than what you are doing. As the session progresses, Just a little bit slower than that. So with all that said, Let's exhale the breath that we're holding and then we'll begin our 4, 7, 8 breathing. Breathing in, Hold. Breathing out, Breathing out. Two more breaths, Breathing in and out. Welcome to maintain that breathing pattern for as long as you like, Just remembering the principles of breathwork. In through the nose, Low into the belly and slow. If you found the count that I was offering too fast or too slow, Just tweak it accordingly to what you need in this moment. As long as you're in the nose, Slow and low, It'll help you to calm, Help you to fall asleep. Thank you for joining me and I'll see you next time.