Welcome to this 4-7-8 breathwork practice.
This calming breathwork can be used to reduce anxiety,
Steady the mind and invite a deep sense of ease.
Begin by finding a comfortable position,
This may be seated or lying down.
Whatever feels most nourishing,
Let your body be fully supported and your breath soft.
As you gently close down the eyes,
Allow the outside world to blur into the background.
Unclenching the jaw,
Soften around the temples,
The forehead and can you invite a sense of stillness,
Of ease to settle within.
Let the ground receive your weight,
All effort dissolving,
Heaviness spreading through the body.
Before we begin our 4-7-8 practice,
We'll invite a ujjayi breath.
Ujjayi breath creates a slight restriction in the back of the throat,
Allowing us to control and to slow down the release of air on the exhale.
So with me can you breathe in naturally and as you exhale a soft constriction in the back of the throat to create a quiet ocean-like sound.
So relaxing the throat to inhale through the nose and a ujjayi breath as you exhale.
Continuing to breathe in this way,
Let the sound of the breath anchor you,
Drawing you inward,
Lengthening the breath without force.
And it might now feel comforting or supportive to introduce a count to the breath.
Breathing to the rhythm of an inhale for 4,
Holding for 7,
And exhale for 8.
So with me breathing in 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8,
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Out 2,
3,
4,
5,
6,
7,
8,
Inhale,
Throat is relaxed,
Hold,
Relaxing the body,
Exhale,
Ujjayi to effortlessly slow the out-breath,
In,
Hold,
Exhale,
In,
Hold,
Exhale,
Feel how the longer exhale gently soothes the nervous system.
Breathing in,
Hold,
Can you drop into the stillness,
Exhale,
In,
Inviting spaciousness,
Hold,
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In Thank you for practicing with me.
Namaste.
