Breathing 4-7-8 For Relaxation

Bua Meditasi We will practice this simple yet powerful,

Calming 478 breathing.

These breathing techniques will help you to calm your mind and for a better sleep.

You can do anytime you want when you feel you need to balance yourself.

I will guide you through the 4 second inhale through your nose.

7 second hold with a relaxed body and 8 second exhale forcefully through your mouth.

You just need to do 4 rounds in the morning and 4 rounds in the evening or before you go to bed.

Don't forget to put the tip of your tongue in the ceiling of your mouth or it's located in the back of your upper teeth to relax your jaw.

Find the most comfortable sitting position or you may lying on your back,

On the mat.

The more you relax the better.

Lengthen your spine,

Inhale through your nose,

Roll your shoulder back and exhale through your mouth.

Relax your shoulder.

Close your eyes,

Smile in your face.

Inhale 2,

3,

4,

Hold 2,

3,

4,

5,

6,

7,

Exhale through your mouth 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.

Do 2 more rounds.

When you exhale you feel you completely relax,

Letting go,

Letting go more.

Take your time of the 2 rounds,

You may back to your normal breathing.

Smile in your face and gently open your eyes.

After 1 month of the practice of this calming 478 breathing,

You can add the frequency into the 8 times or 8 rounds in the morning from 4 rounds in the morning as well as in the evening.

Keep practicing,

Enjoy your breath.

Namaste.