4-7-8 Paced Breathing To Calm The Nervous System

Welcome to your four,

Seven,

Eight breath practice.

This is a great practice to settle the nervous system quite quickly,

And it involves slowing down the breath.

So we will practice inhaling for a count of four,

Holding for a count of seven,

And exhaling for a count of eight before repeating that cycle again.

Now,

We'll begin the practice with me calling out the count,

But my count may be slightly too fast or too slow for you.

And so after a few cycles with me counting you along,

We will have time to practice silently without my cueing so you can find the perfect pace for you today.

So let's begin.

Find a comfortable seat.

Close your eyes or lower your gaze,

And find your natural breath here.

We'll begin to prepare.

Take a full exhale.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Breathing in,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

In,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Breathing out,

Three,

Four,

Five,

Six,

Seven,

Eight.

Keep going.

Begin to find the speed of the count that works for you following that same four,

Seven,

Eight pattern.

If you lose your place,

Just begin again at the count of four with the breath in,

Making this your final cycle.

And as you finish that final cycle,

Coming back to your natural breath,

Noticing any differences in the state of your body or mind as a result of your efforts.

And as you are ready to close up your practice,

Opening your eyes and lifting your gaze.