Welcome to this 4-7-8 breathing practice.
Breathing is one of the most effective ways to influence our nervous system.
This particular pattern is great to use if you are feeling anxious,
Stressed,
If the mind is busy.
And you can use it anytime,
Including if you are trying to wind down for sleep,
Or perhaps just taking a few minutes out of your day to have a quick breather.
So you will be breathing in through the nose for a count of four,
Holding at the top for a count of seven,
And then exhaling out through the mouth or the nose for a count of eight.
The emphasis of this practice is about breathing in a counted rhythm.
So you don't have to breathe in as deeply as possible for those four seconds.
Breathe to a depth that feels comfortable instead.
And when we hold our breath at the top for a count of seven,
I want you to remember that this is not about gripping or clenching,
So seeing if you can allow your body to relax into that breath hold.
And as you exhale,
Giving you that option to either breathe out through the mouth or the nose,
Whichever feels more comfortable for you.
And perhaps having an intention that as you breathe out,
Allowing the body to soften and allowing any stress or tension to melt through that exhale.
If you want to bring a sense of wakefulness to the body,
You may find it better to sit up during this practice.
And if you're looking to relax or wind down for sleep,
Perhaps lying down,
Making sure that you are comfortable.
When you're ready,
Closing down the eyes and just taking a moment to arrive into this space.
Giving any permission for mental chatter or maybe resistance to be there.
Giving permission to your body to begin to soften and relax into the support beneath you.
Let's begin by taking an easy breath in through the nose into the belly.
And exhaling out through the nose.
And taking another easy breath in through the nose.
And exhaling out through the nose.
Let's begin.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Releasing that breath for a moment.
Returning to a natural breath.
And just observing how the body feels now after a few rounds of breathing this way.
And as we move into a few more rounds of 4,
7,
8 breathing.
Really inviting in that intention of softening into those breath holds.
And releasing,
Melting through those exhales.
Let's begin again.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Coming back once again to your natural way of breathing.
Allowing the benefits of this breath practice to circulate through the body and mind.
You can pause the practice if you wish to stay here longer or drift into sleep.
Otherwise bringing that awareness back to the support beneath you.
And just bringing some gentle wakefulness,
Some soft movement back into the body.
Maybe wriggling the fingers,
The toes,
Stretching.
And whenever you are ready,
Slowly opening the eyes and coming back to this present moment.
