Calm Your Nervous System With The 4-7-8 Breathing Technique

04:42

04:42

Calm Your Nervous System With The 4-7-8 Breathing Technique

by Hilary Davis

Rated

4.6

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

19k

Enjoy this guided meditation which utilises the 4-7-8 breathing technique. This exercise lengthens your exhale, activates your parasympathetic nervous system, and helps you to slow down. You can use it as a tool to get you out of the fight/flight/freeze response if you are feeling stressed or anxious; before bed if you are having trouble sleeping; or if you simply want to bring yourself into the present moment.

Calm Nervous System Breathing Stress Anxiety Sleep Mindfulness Relaxation Body Scan Vagus Nerve 4 7 Breathing Vagus Nerve Stimulation Parasympathetic Nervous System Rest And Digest Present Moment Awareness Guided Meditations Fight Flight Freeze Response

Meet your Teacher

Melbourne, VIC, Australia

Meet your Teacher

Melbourne, VIC, Australia

Transcript

Welcome to this 4-7-8 breathing meditation. Begin by taking a comfortable position in your seat. Place your feet flat on the floor. Bring some length to your spine so that you're alert but still relaxed and let your head float on the top of your neck. Bring some attention to how you're feeling, How your body's feeling, Whether there's any parts of you that are holding tension. Notice your breath, Whether you're breathing easily or perhaps whether your breath is a bit shallow and notice how you're feeling, Whether you're relaxed or whether there's some tension there. Letting your breath flow naturally. If it feels right close your eyes gently or take a soft gaze on something nearby. To utilize this technique you'll take a breath in through your nose for a count of four, Hold it for a count of seven and then exhale through your mouth for a count of eight. Beginning by breathing in through your nose for a count of four, Two, Three, Four, Hold for seven, Two, Three, Four, Five, Six, Seven and exhale through your mouth for eight, Two, Three, Four, Five, Six, Seven, Eight. Breathing in for four, Hold for seven and exhale for eight and breathing in for four, Hold for seven and exhale through your mouth for eight and breathing in through your nose for four, Hold for seven and exhale for eight. Now allow your breath just to slow again and take on its natural rhythm. Nice soft easy breaths and then check in with how your body is feeling now. Notice if there's any difference now in your body or your breath or how you're feeling. Compared with how you felt before you did the technique today. In using this technique you've activated your vagus nerve and the response of your parasympathetic nervous system. So this is a technique that will take you out of your fight, Flight or freeze response and activate your rest and digest response. It also helps just bring you into the moment. So if you're having a day where your mind is very busy and you could use the chance to really come into the moment. This is a simple but effective technique to use.