00:30

Breathing Meditation for Anxiety & Sleep (with Sound Bowls)

by Dima Wadjih

Rated
4.5
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
476

Breath meditation using the transformative 4-7-8 breathing pattern with the support of bird song and sound bowls. By inhaling deeply for a count of four, holding the breath for a count of seven, and exhaling slowly for a count of eight, this technique activates the body's relaxation response. This pattern not only helps alleviate anxiety and promote a sense of calm, but it also assists in preparing the mind and body for a restful sleep. It regulates the breath, induces a state of deep relaxation, and fosters a peaceful transition into a rejuvenating slumber, allowing you to awaken refreshed and rejuvenated.

BreathingMeditationAnxietySleepRelaxationCalmDeep Relaxation4 7 BreathingNasal BreathingSinging Bowls

Transcript

Welcome to this guided meditation to help fall asleep quickly or to help cope with anxiety.

We'll inhale for four seconds,

Hold for seven and exhale for eight.

The breath is through the nose with the inhales and the exhales.

Slowly preparing,

Finding a comfortable seat or simply laying down in a position where you can completely relax and let go.

Slowly preparing and let's begin.

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,

8.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4,

5,

6,

7.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Meet your Teacher

Dima WadjihDubai - United Arab Emirates

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© 2026 Dima Wadjih. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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