Hello and welcome.
My name is Staré.
I invite you to take a moment now to choose a position that feels steady and supported.
This can be seated or lying down.
Let the body be held.
Let the effort soften.
There's nowhere else you need to go and nothing you need to become in this moment.
This practice is known as 4-7-8 breathing.
At its core it's a way of remembering something simple and ancient.
The breath is a bridge between the body,
The mind,
And the deeper divine intelligence within you.
When life feels overwhelming,
The breath is often the first thing to change.
Becoming shallow,
Fast,
Or tense by consciously shaping the breath you speak directly to the nervous system and gently reminded that you are safe right now.
The 4-7-8 rhythm slows the body and steadies the mind.
It helps reduce anxiety,
Emotional reactivity,
Stress,
And mental noise.
It can ease tension that's being held in the chest and belly,
Quiet the urge to rush,
And soften the grip of fear-based thinking.
At the same time,
This practice increases inner stillness,
Clarity,
Patience,
And trust.
It supports your capacity to respond rather than react.
Many people experience it as a doorway into presence,
A way of coming back into right relationship with themselves.
This is not a forceful practice.
There's no need to push,
Strive,
Or achieve anything.
The breath will do the work if you allow it.
As we begin,
Give yourself permission to slow down.
Gently close your eyes or soften your gaze.
Bring your attention to the weight of your body.
Feel where you are being supported by the floor,
The chair,
Or the earth beneath you.
Let yourself lean into that support.
Do not have to hold yourself up right now.
Notice your face.
Soften the muscles of your forehead.
Unclench the jaw.
Let the tongue rest easily.
Allow the shoulders to drop.
Let the arms feel heavy.
Let gravity take over.
Bring awareness to the center of your chest and then to your belly.
Notice the natural rise and fall of the breath just as it is.
You're not changing anything yet,
Only listening.
If thoughts appear,
Let them be.
There's no need to engage with them.
Imagine them passing through like weather,
Like a cloud in the open sky.
Each exhale is an invitation to arrive more fully here.
Now we will gently begin the 4-7-8 breath.
You will inhale through your nose for a count of 4.
You will hold the breath without tension for a count of 7.
And you will exhale through the mouth for a count of 8.
The exhale is longer by design.
This extended release signals to the body that it can let go.
If at any point the counts feel strained,
Shorten them.
Listen to your body.
Stay connected to ease.
The breath should feel like an ally,
Not a demand.
Take one natural breath in and let it out with a gentle sigh.
We will now begin the practice together.
On the count of 3,
We're going to begin our inhale.
In 1,
2,
3.
Inhale through the nose.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale through the mouth.
2,
3,
4,
5,
6,
7,
8.
Exhale through the mouth.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale through the mouth.
2,
3,
4.
Hold.
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
Allow the breath to move like a slow tide.
10.
Round 3.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
With each exhale,
Release what you no longer need to carry.
11.
Round 4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
The body knows how to settle.
Allow it.
12.
Round 5.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7.
4,
5,
6,
7,
8.
Notice any slowing,
Any softening,
Any space opening within.
Now continue the pattern on your own.
13.
Round 4.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
I will offer gentle reminders but trust yourself to stay with the rhythm.
14.
Round 5.
Inhale.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7.
Releasing anything that is no longer serving you as you extend your exhale.
Try one more round on your own.
Now release the counting.
Allow the breath to return to its natural flow.
Notice the state of your mind and body.
You may feel calm,
Grounded,
Open or simply quiet.
Whatever is present is enough.
Rest here.
Let the stillness settle into your nervous system.
If it feels right,
Place a hand on your chest or belly.
A simple gesture of connection and care.
Know that this calm is not something you created.
It is something you uncovered.
Something that is always there.
Begin to gently sense the space around you.
Notice sounds,
Light and the subtle movements of your body.
Slowly bring movement back into your fingers and toes.
When you are ready,
Open your eyes.
Carry this steadiness with you.
Let it inform how you move,
How you speak and how you show up in the world.
Return to this breath whenever you need to remember yourself and remember that the calm,
That you are seeking,
Resides within.
