About this episode Discover the transformative power of the 4-7-8 breathwork technique in this calming guided session designed to reset your mind and energize your body. As a seasoned coach guides you through each step, you'll learn how intentional breathing can reduce stress, improve focus, and foster a sense of calm. Perfect for daily practice, this routine will empower you to cultivate clarity and tranquility anytime you need a moment to breathe and recharge.
0:00 The 4-7-8 breathing technique can measurably lower your heart rate in under sixty seconds.0:17 Yesterday, we explored the power of guided rhythms for finding clarity.0:32 Today, we are going to use one very specific rhythm to bring your body into a state of deep rest.0:51 First, find a comfortable position.0:58 You can be sitting with your back straight, or lying down.1:10 It doesn’t matter.1:13 Just be somewhere you can let go for the next few minutes.1:25 Allow your eyes to close, or soften your gaze toward the floor.1:37 Now, place the tip of your tongue against the ridge of tissue just behind your upper front teeth.1:57 You’ll keep it there for the entire exercise.2:06 We’ll exhale through the mouth around the tongue.2:16 It might feel a little strange.2:22 That’s okay.2:24 Here is the rhythm.2:28 We will inhale quietly through the nose for a count of FOUR.2:40 We will hold the breath for a count of SEVEN.2:49 And we will exhale completely through the mouth, making a soft whoosh sound, for a count of EIGHT.3:09 That’s it.3:11 Four, seven, eight.3:14 The exhale is the most important part.3:22 It needs to be twice as long as the inhale.3:31 This is what tells your nervous system to stand down.3:41 Let’s begin.3:44 First, let all the air out of your lungs with a full exhale.3:56 Now.3:56 Close your mouth and inhale through your nose.4:06 ONE… TWO… THREE… FOUR.4:10 Hold the breath.4:13 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN.4:21 And exhale through your mouth with a whoosh.4:30 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN… EIGHT.4:39 That is one breath.4:43 Let’s do it again.4:47 Inhale through your nose.4:52 ONE… TWO… THREE… FOUR.4:56 Hold.4:57 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN.5:05 Exhale through your mouth.5:10 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN… EIGHT.5:20 Good.5:21 Two more times.5:24 Just follow the count.5:28 Inhale.5:30 ONE… TWO… THREE… FOUR.5:34 Hold.5:35 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN.5:43 Exhale.5:44 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN… EIGHT.5:54 Last one.5:56 Make it your deepest release yet.6:02 Inhale.6:04 ONE… TWO… THREE… FOUR.6:08 Hold it.6:10 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN.6:18 Let it all go.6:20 ONE… TWO… THREE… FOUR… FIVE… SIX… SEVEN… EIGHT.6:30 Now, just let your breath return to its natural rhythm.6:41 Let your tongue rest where it feels comfortable.6:50 Notice the quiet.6:54 Notice the stillness in your body.7:01 You did not create this calm.7:06 You simply revealed it.7:11 It was already there, underneath the noise.7:20 This tool is yours now.7:24 A sixty-second reset you can use anytime, anywhere.7:34 The peace you feel right now is your own.
