Hello,
My name is Victoria and welcome.
Today we will be doing a breathing technique called 4-7-8.
It is a bit of a more advanced technique.
If you do not have any prior experience with breathing techniques,
I would not recommend using this one to start off.
However,
If you are up for it,
This is a great exercise to try.
It's great at helping reducing stress and anxiety.
It's great to do before bed to help you fall asleep or help with that sleep-wake cycle.
Overall,
It's generally good for balancing the mind and the body.
The technique is in the name.
Essentially,
We will be inhaling for a count of 4,
Holding for a count of 7,
And then exhaling for a count of 8.
We're going to inhale through the nose,
Hold,
And then exhale through the mouth.
If you give this a try and it feels especially hard,
Feel free to take down those numbers.
Really listen to what your body needs.
So maybe inhale for a count of 4,
Hold for a count of 6,
And exhale for a count of 6.
Whatever feels good.
Or maybe your counts are a little quicker than mine.
Maybe if you want an extra challenge,
Lengthen those counts.
Really listen to what you need today.
But I will be guiding the traditional method,
So feel free to follow along.
Let's start by elongating the spine,
Either sitting or lying down.
Good.
Let the lips just gently relax.
Closing the eyes if that feels comfortable for you,
Or leaving the eyes open.
We're going to exhale to prepare.
And inhale through the nose.
Here we go.
For 1,
2,
3,
4.
Hold for 1,
2,
3,
4,
5,
6,
7.
Exhale out of the mouth for 2,
3,
4,
5,
6,
7,
8.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4,
5,
6,
7.
Exhale 1,
2,
3,
4.
Hold 1,
2,
3,
4,
5,
6,
7.
Exhale 1,
2,
3,
4,
5,
6,
7,
8.
Keep this going on your own.
You got this.
Making any adjustments you need.
If this is your last cycle,
Beginning to wrap it up.
And when you have finished,
Just gently transitioning back to a more comfortable pace of breath.
Noticing each inhale and each exhale.
Maybe reflecting on any sensation that is present,
Any emotions that are present.
Trying to let go of any judgment about how the experience went.
Just noticing what is here.
Thank you for joining me today.
Feel free to replay this and practice this as much as you want.
Thank you and I look forward to spending time with you again.
