Hands-On Meditation
4-7-8 Calm Breathing Exercise | 15 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise
Enjoy deeper relaxation and increase lung capacity with this 15 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.
// 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
© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
go ahead and make yourself comfortable you'll inhale through your nose for a count of four hold the breath for a count of seven and exhale through your mouth for a count of eight okay inhale one two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three for four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three [Music] four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four 5. 6. seven exhale two three four five six seven eight inhale two three [Music] four old two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four six seven exhale two three or five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six 7. 8. inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale to breathe four hold two three four five six seven exhale two three four five six seven eight inhale two three [Music] four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three [Music] four hold two three four five six seven exhale two three four five six seven eight inhale two three [Music] four old two three four five six seven exhale two three four five six seven eight inhale two three four old two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three [Music] four hold two three four five six seven exhale two three or five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight inhale two three four hold two three four five six seven exhale two three four five six seven eight good you can take a few more deep breaths or allow your breathing to return to its natural Rhythm as you breathe through your nose when you're ready sit quietly for a moment before you get up
#Calm #Breathing #Exercise #Minutes #Deep #Relaxation #Anxiety #Relief #Pranayama #Exercise
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This is literally the only thing that clams me down and that makes me relaxed. This is perfect, no long intros, no loud or annoying music just pure peacefulness along with his voice. My favorite part is being able to hear the breathing out. Thank you for this.
Danke bruder
Thank you! I was able to complete this video the entire 15 minutes for my first time trying. I will continue daily ❤
Will this video helpful for panic attack ?
What is best body posture needed for this
Today was my 2nd shot at 15 minutes. I have been doing the 10 min ones 2x a day minimum and was ready to try 15 again. It is a little different than the 10 minute beginner one, in that the count is a tad different feeling, (I am super detail oriented) but I am pretty sure once I am doing this for awhile it will become as nice and easy as the 10 minute ones. It really has been so helpful at 55yrs old, suddenly really putting in the practice and effort to relax and breath better, instead of always shallow and high alert. Thank you for this channel and honestly, I have not found one with as calming voice and background either. <3 PS – I say second shot, because the first time I had made it to 13+ minutes and then fire alarms went off in the apartment building, no fire, just someone cooking, so it was not failure of video or user, lol.
Great 👍
I watch this on about 1.2x speed and it is great to back myself off of some anxiety. Thank you.
Danke bruder❤
Thank you Brother for making this video ❤❤❤
❤
Here
??? Dr. Weil specifies: Take a minute or two to do this exercise twice a day. You can do it more often but never more than 8 breath cycles at a time. (watch: https://www.youtube.com/watch?v=Egr8iGBg8Oc). Does anyone know Dr. weil's reasons for setting up this limit? Is it safe to practise regardless of his advice ???
Why can’t I do this. I cannot comfortably exhale for 8 count
I love this ❤
This is such a beautiful video. Thank you.
Thank you so much
4 7 8 exercise may be done after wim hof ?
God bless you all 💖 (better days are coming, pls hang in there , you've got this , God loves you immensely, don't worry God has this , you are not alone with God EVER , I feel whoever is reading this is REALLY struggling 😞 God will get you through anything , you are doing well , God hears you !! Don't give up , much better days headed your very way , I pray for miracles for you and family and friends if you are reading this , it'll be okay )
Thank you so much
I feel like you're counting a little slower
I don't have enough breath to get 8 seconds out lol
I did for 8 minutes plus it was good we have to actually take slow breathes in inhale as well as exhale and that’s waoo
Been using this video for 20 days. Initially found it tough to do it for 15 minutes. Slowly got there. Key is a slow inhale so it lasts four seconds and let the belly fill up. And purse your lips while you breathe out through your mouth. I have saved the video offline in case I am not able to access the internet. Thank you for this.
Dr said ur muscle is not getting adequate oxygen thats y my immunity has decreased.
Is this the best breathing or some other exercise ?
Kindly suggest
Thanku
Life saver. Literally helped with anxiety when I'm desperate and bp is rising. Many thanks ❤
I block one nostril only then I am able to inhale for 4 seconds….. Is that ok
please help to make a video of 45 minutes..
Its kinda too hard I cant exhale for 8 seconds any tips?
Does it lower your blood flow ?
Thank you so much. This video is a magic sleeping pill for me indeed. 💙🙏💯
I found peace through this breathing amid of life's chaos. It's jst that it's hard sometimes to breath out till the count of 8. May b with time I might improve upon my breath out timings and my extension
AMAZING … I LIKE IT SO MUCH 🥰
Does it work for auto immune disease ?
Hey peeps, if u need help managing stress, Stress Support Capsules r a must! I’m way more calm and collected now 💯