4-7-8 Calm Breathing Exercise | 20 Minutes Maximum Relaxation | Anxiety Relief | Pranayama Exercise

Enjoy the deepest relaxation and increase lung capacity with this 20 minute version of the 4-7-8 breathing technique. The breaths gradually slow and extend to an ideal calming pace.

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.

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.



// STRUGGLING TO TAKE A DEEP BREATH?

If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.

   • Learn Abdominal Breathing - Relaxatio...  



// 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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I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. I'll be posting additional exercises soon.

Warm Regards,
Peter

Voice-over: Matthew Hall

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