4-7-8 Breathing

Welcome to this five-minute guided breathwork session.

Find a comfortable seated position with your back straight and your hands resting on your lap.

Close your eyes gently and let's begin.

Take a moment to center yourself.

Inhale deeply through your nose,

Filling your lungs with fresh air.

Exhale slowly through your mouth,

Releasing any tension.

Repeat this a few times at your own pace,

Allowing each breath to ground you into the present moment.

Now,

We'll move into the 4-7-8 breathing technique.

Inhale quietly through your nose for a count of four.

Feel the air filling your lungs.

Hold your breath for a count of seven.

And exhale completely through your mouth for a count of eight.

Let's do this together.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Repeat this cycle at your own pace.

As you continue,

Imagine the breath flowing in and out like gentle waves.

Inhale positivity,

Hold to absorb,

And exhale any stress or tension.

Feel the rhythm of your breath,

Allowing it to create a sense of calm within.

With each cycle,

Bring your awareness to the sensation of the breath.

Notice the cool air as you inhale,

The stillness during the hold,

And the warm release as you exhale.

If your mind begins to wander,

Gently guide your focus back to the breath.

In these final moments,

Let's take a few more cycles.

Inhale positivity,

Hold for serenity,

And exhale any remaining tension.

As we conclude,

Take a moment to appreciate the calm and clarity you've cultivated in this short session.

Slowly bring your awareness back to the present.

Wiggle your fingers and toes,

And when you're ready,

Open your eyes.

Take this sense of calm with you as you continue your day.

Thank you for joining me in this brief breathwork session.

May you carry this peace and centeredness with you throughout your day.