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.
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.
NOTE: The 4-7-8 count does not represent seconds. It is purposefully slower in this video. There are also other version of the 4-7-8 exercise that follow an easier pace on this channel - feel free to try them all. 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.
Some days will go better 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.
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. Lots more in development.
