Hi,
Thank you for joining this guided breathing session with Menjia.
The breathing exercise we will be doing today will be the 4-7-8 breathing.
It is also known as the relaxing breath.
This technique is super simple and effective for quickly calming your nerve system and it also helps to bring a moment of calmness while you are dealing with stress or anxiety.
So the number 4-7-8 basically represents the number of counts you will use in your breath.
It begins by placing the tip of your tongue against the rigged of tissue just behind your upper front teeth.
The tongue will remain there throughout the exercise.
And I will begin by explaining the rhythm in the first round.
Start by exhaling completely,
Emptying your lungs.
Now close your mouth and inhale quietly through your nose to a mental count of 4.
And focus on the sensation of the air filling your lungs.
Hold your breath for a count of 7.
Maintaining a comfortable posture as you do it.
Now exhale completely through your mouth making a swoosh sound to a mental count of 8.
Just letting the air flow out naturally.
And now we will repeat the cycle for a few more times.
Again close your mouth and inhale 2-3-4,
Hold 2-3-4-5-6-7.
Exhale 2-3-4-5-6-7-8.
Another time,
Inhale 2-3-4,
Hold 2-3-4-5-6-7.
Exhale 2-3-4-5-6-7-8.
Inhale 2-3-4,
Hold 2-3-4-5-6-7.
Exhale 2-3-4-5-6-7-8.
I will now remain silent as you complete the rhythm for a few more times on your own.
As you are concluding this breathing exercise,
You can slowly come back to your normal rhythm of breathing.
So breathing again from your nose and out gently through your mouth.
And just feeling this new profound sensation of calmness.
Let it flow in from the top of the head to the tip of your toes.
And let this sensation flow more freely in your body as it brings this balanced sensation throughout your day.
If there are any stressful situations that come up later in the day or any other time,
You can always come back to this exercise with mental noting of the counts 4-7-8 as you need it.
We hope you have enjoyed this breathing session and you can continue to practice without this audio following your own rhythm.
If you have any questions,
You can always reach out to us anytime.
We hope to see you next time.
