Welcome.
In this short practice we'll use a simple breathing rhythm to help downregulate the nervous system called 4-7-8 breathing.
First find a comfortable position seated or lying down making sure the spine is lengthened.
Let the shoulders soften and drop away from the ears.
Unclench the jaw.
And when you're ready closing down the eyes or bringing a soft gaze beginning by noticing how your breath is.
There's nothing to change yet just feeling the air entering through the nose and leaving through the nose or mouth just letting yourself arrive.
In a moment we'll breathe in through the nose for 4,
Hold for 7 and exhale slowly for 8.
You can exhale through the mouth with a soft sigh or through the nose if that feels more comfortable.
I'll guide you through the first few rounds.
Beginning with round one inhale through the nose 2,
3,
4,
Hold for 2,
3,
4,
5,
6,
7 and exhale slowly 2,
3,
4,
5,
6,
7,
8.
Let the breath be smooth and unforced.
Round two inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and exhale 2,
3,
4,
5,
6,
7,
8 and just noticing how the body settles.
We'll move into round three inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7 and exhale 2,
3,
4,
5,
6,
7,
8 and now continuing at your own pace 4 in,
7 hold,
8 out.
Checking in on the body making sure the shoulders are relaxed,
The belly is free.
Allowing the exhale to fully complete.
If the hold feels too long you can shorten it slightly.
This practice should feel steady and flowy not stressful.
Each longer exhale is a signal of safety to the body.
And wherever you are in this practice just allowing the breath to complete.
And fall back into its natural rhythm.
Bringing awareness to how you now feel.
Perhaps a little lighter,
More grounded.
Structured breathing like the 478 isn't about control it's about creating the conditions for calm in the body.
To finish taking one last gentle inhale.
And a soft long exhale out.
Carry this steadiness with you as you move back into your day or evening.
