About this episode Discover profound daily calm with this expertly guided Four-Seven-Eight breathwork routine. Led by a serene, experienced coach, this session provides clear, intentional instructions to help you effectively release tension and cultivate inner tranquility. You'll learn to harness your breath for immediate stress reduction and mental clarity, leaving you feeling thoroughly recharged and equipped to approach your day with renewed focus and a peaceful mindset.
0:00 Find your position for this practice.0:06 Seated or lying down.0:09 Let your hands rest where they feel natural.0:16 In our last session, we found our daily reset.0:24 Today, we go a level deeper.0:28 We'll use a specific rhythm to signal deep relaxation to your body.0:39 It's called four-seven-eight.0:44 You'll inhale quietly through your nose for a count of four.0:54 You'll hold that breath for a count of seven.1:02 And then you'll exhale completely through your mouth, for a count of eight, with a soft 'whoosh' sound.1:18 Let all your air out first.1:23 A full exhale.1:25 And now.1:27 Inhale through the nose… two… three… four.1:33 Hold the breath… two… three… four… five… six… seven.1:42 And exhale through the mouth… two… three… four… five… six… seven… eight.1:54 Let your body soften.1:57 We’ll do that again.2:01 Inhale quietly… two… three… four.2:06 Hold at the top.2:09 Feel the stillness.2:12 Four… five… six… seven.2:16 And release it all.2:19 A slow, steady stream.2:22 Four… five… six… seven… eight.2:27 One final cycle.2:30 At your own pace.2:33 I’ll be quiet.2:35 Begin your inhale now.2:39 Hold.2:39 And release completely.2:43 Now, let your breathing return to normal.2:50 No counting.2:52 No effort.2:54 Simply notice the change.2:58 The quiet that has settled in.3:03 The space behind your eyes.3:07 Feel the weight of your body, fully supported.3:15 This stillness is the reset.3:19 It was here all along.3:23 The breath just cleared the path.3:28 Rest here.3:30 There is nothing else to do.3:34 When you feel ready, you can bring some gentle awareness back to your body.3:47 Maybe a small movement in your fingers or toes.3:55 Carry this calm with you.3:59 It doesn't have to disappear when you stand up.4:06 It is always here to return to.
