4-7-8 Breathing Technique (Minimal Instruction)

05:22

05:22

4-7-8 Breathing Technique (Minimal Instruction)

Rated

4.1

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1.2k

This is a guided 4-7-8 breathing practice to help with relaxation, reducing anxiety, and aiding in deep sleep. This track does not include extensive instruction or explanation about the breathing practice or its benefits. It is intended as a guide only for individuals who are familiar with the practice and want a reminder of the technique and the pacing.

Breathing Breath Control Mind Check Relaxation Anxiety Sleep Tongue Technique Deep Relaxation Tongue Positions

Meet your Teacher

San Francisco, CA, USA

Meet your Teacher

San Francisco, CA, USA

Transcript

Thank you for joining this 478 breathing practice. Please bring your awareness to your overall state of mind. Accept it for what it is at this moment. We will check in again after we complete four rounds of the breathing technique. Then we'll complete another optional second four rounds. Make sure that you are in a place where you can achieve deep relaxation. Focus on taking your inhalations with a slow controlled breath. You will hold for seven seconds and then release for the eight count. Close your eyes and concentrate on your breath with the intent to inhale through your nose and exhale through your mouth with a steady controlled breath. To enhance the technique, Rest the tip of your tongue against the roof of your mouth behind your front teeth. Keep your tongue in place throughout the entire practice. Before we start, First let's take one long clarifying in breath through the nose and exhale for the same count through the mouth. Now we will begin our first four rounds. Inhale two three four hold two three four five six seven exhale two three four five six seven eight. Inhale two three four hold two three four five six seven exhale two three four five six five six seven eight. Inhale two three four hold two three four five six seven exhale two three four five six seven eight. And inhale two three four hold two three four five six seven exhale two three four five six seven eight. Now breathe naturally again and check in with your body. Accept it for what it is at this moment. And we'll complete another four rounds and we'll begin. Inhale two three four hold two three four five six seven exhale two three four five six seven eight. Inhale two three four hold two three four five six seven exhale two three four five six seven eight. Inhale two three four hold two three four five six seven exhale two three four five six seven eight. And inhale two three four hold two three four five six seven exhale two three four five six seven eight. Now check in again with your body and mind. Accept it for what it is at this moment. Continue to breathe normally but if you need to continue to relax try to ensure that your breath is the same length on your inhale as it is on your exhale. Thank you for completing this session with me. Namaste.