Good afternoon and welcome to your daily practice 4-7-8 breathing technique that benefits balanced mind and body,
Reducing stress,
Anxiety,
And just helping your mind to slow down and find its reset.
For this technique,
We're going to be inhaling for a count of four,
Holding and retaining the breath for a count of seven,
And then exhaling it out for a count of eight.
We're going to take ten rounds.
So find your nice,
Safe,
Comfortable space that you can practice in,
Taking a seat or lying down and getting cozy,
Whatever this practice needs to be for you today,
Wherever you're at.
Gently,
Allowing the eyes to flutter closed,
Gently and softly,
Stacking the spine if you're sitting up and allowing the head to be pulled by gravity.
Pulled up towards the sun as if a cord is attached,
Shoulders gently lowered down,
Allowing gravity to press them for you,
Just releasing any pull or tug that we create,
Allowing the earth to guide our body in this moment,
And allowing our breath to take us where we need to be to find our homeostasis.
Let's begin by releasing our current breath,
Whatever it looks like for you,
On your exhale,
Letting it go,
Inhaling for a count of one,
Two,
Three,
Four,
Hold for seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale last round,
One,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Two,
One,
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Coming back to your natural breath cycle,
Whatever that looks like for you in this very moment,
Noticing how your body feels physically,
How your mind feels mentally,
Maybe you feel tingling or buzzing or warmness within the palms or right outside the body,
Your energy fields,
Just taking a moment to feel,
Noticing the calmness that has arisen after your practice,
Just allowing everything to reset as if you were splashing in the waves during your practice and being washed by the ocean and its healing salt water properties.
Gently opening the eyes,
Taking a few shoulder rolls,
Inhaling the shoulders up towards the ears,
Holding it,
Tightening everything up,
Tensing and exhale softening,
Letting it go,
Wishing you the best for the rest of your afternoon,
Your day,
Wherever you're at,
Any time that you need this reset and re-center.
Namaste.
