Welcome to this full-length 4-7-8 breathing session.
Now this is an extension of my Breathe Yourself Better course.
Go check it out if you like this and you want all the science behind what this is for and how it can help.
But for now,
It's enough to know that it just helps you to relax.
So get yourself into a seated or laying down position.
I prefer laying down for this one.
But whatever you choose,
Just make sure the diaphragm is open either way.
And if you're not sure with the diaphragm,
It's just the belly area.
Close the eyes and begin to breathe in through the nose and out through the mouth.
A little bit different to normal.
So in through the nose,
Out through the mouth.
To make sure that diaphragm is working,
I want you to place your hands on your belly.
What the hands are feeling for here is that when you inhale,
The belly or the diaphragm is extending up or away.
And when you exhale,
That belly is coming back towards the spine.
So the hands are just a guide here.
Making sure you're making the most out of your breath.
Take a few breaths now just to cement this pattern in place,
This feeling.
Inhale,
Belly going up.
Exhale,
Belly coming down.
While you're practicing that,
I'll just talk you through today's session.
We're going to build up to a 4-7-8 pattern.
And that just refers to the fact that we'll be inhaling for 4,
Holding for 7 and exhaling for 8.
Now,
If you struggle with holding or exhaling for that full amount of time,
Totally cool.
Don't stress.
It's all okay.
Just keep practicing and it will come.
The first thing I want you to do is to begin to exhale through your mouth and pretend you're blowing out a candle.
Same breathing as you've done,
Make sure that diaphragm is working.
And then each time you exhale,
Just person your lips like you're blowing out a candle.
Nothing else changes for now.
Just getting used to breathing in through the nose and breathing out through your mouth with pursed lips like you're blowing.
Nice.
Now that you got that,
Let's begin to extend and even out the breath.
So what we're going to do next is to breathe in for 4,
Hold for 4 and then out for 4.
And after a few rounds,
We'll add another number on to the hold and exhale until we get to 4-7-8.
Don't worry if it's confusing.
I'm going to guide you through the whole thing.
So wherever you are in your breath cycle,
Breathe out fully now.
Let's do these 4-4-4 together now.
In 2-3-4,
Hold 2-3-4,
Out 2-3-4,
In 2-3-4,
Hold 2-3-4,
Out 2-3-4.
In 2-3-4,
Hold 2-3-4,
Out 2-3-4,
In 2-3-4,
Hold 2-3-4,
Out 2-3-4.
In 2-3-4,
Hold 2-3-4,
Out 2-3-4,
In 2-3-4,
Hold 2-3-4,
Out 2-3-4.
In 2-3-4,
Hold 2-3-4,
In 2-3-4,
Hold 2-3-4,
Out 2-3-4,
In 2-3-4,
Hold 2-3-4,
Out 2-3-4.
So you've got to get used to that pattern.
Breathing in through the nostrils.
Then breathing out through that mouth.
In.
Hold.
In.
Hold.
Out.
In.
Hold.
Alright,
So going forward now we're going to start to add a number on to the hold in the exhale every round until we get to the 4-7-8 and then we're going to carry on in that pattern.
So,
Let's do that together now.
In 2-3-4,
Hold 2-3-4,
Out 2-3-4,
In 2-3-4,
Hold 2-3-4,
5,
Out 2-3-4,
5,
In 2-3-4,
Hold 2-3-4,
5,
6.
Out 2-3-4,
5-6,
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
In 2-3-4,
Hold 2-3-4,
5-6-7.
Out 2-3-4,
5-6-7,
8.
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
8.
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
8.
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
8.
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
8.
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
8.
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
8.
In 2-3-4,
Hold 2-3-4,
5-6-7,
Out 2-3-4,
5-6-7,
8.
I'm going to reduce the cues now and give you an opportunity to feel this out yourself.
Just using the breath as a guide,
As a suggestion.
Opportunity now to do it on your own.
Begin to enjoy the calmness that comes with this breath.
Great job.
I hope you're feeling relaxed and calm.
Take this feeling into the rest of your day or night.
Namaste.
