4-7-8 Calm Breathing Exercise | Relaxing Breath Technique | Extended Breaths | Pranayama Exercise

Enjoy the calming effects of deep breathing with this simple guided exercise. The 4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time.

The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. The time needed will vary. Around 8 cycles are often recommended, however, ideally you will practice the exercise until your body relaxes.

NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.

If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.



// PANIC ATTACK VERSION

Now there is a version of this video that skips the introduction and begins immediately with the exercise. It also has counting throughout to offer extra support.

   • !Panic Attack! 4-7-8 Calm Breathing E...  



// GUIDED HANDS-ON MEDITATIONS

If you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.

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Warm Regards,
Peter

Voice-over: Matthew Hall

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