Greetings.
I'm Barbara DeFason,
And welcome to this breathing practice.
Today,
We're going to do a breathing practice that will help you reduce your stress.
It's called 4-4-8 breathing.
Four breaths in through the nose,
Hold for a count of four,
And eight breaths out through your mouth with pursed lips.
So it will sound like breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
So if you're able to join me,
Settle in,
And let's begin.
Connect your hands to your body,
And I'll do the counting,
And you do the breathing.
So again,
We're doing four breaths in through the nose,
Hold for a count of four,
And eight breaths out through your mouth with pursed lips.
So let's begin.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Final one.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Now check in with your body.
Just do a scan.
Notice how you feel.
Just check in from your head all the way to your toes.
How are you feeling in your body right now?
This four,
Four,
Eight breath is a great practice to do anytime you feel yourself stressed and you want to calm your body down.
Thank you so much for listening.
You can follow me online at Barbara Faison.
And remember,
It starts with you.
It starts with me.
One breath,
One thought,
One deed.
Until next time,
Take care and be well.
