Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

A Powerful Breathing Technique

In this meditation, we'll explore a simple yet powerful breathing pattern that can be used to reduce stress, settle your mind, and relax your body.

Let's begin by finding a comfortable posture. This could be, sitting down, lying down or standing. And if it feels okay to do so, you can close your eyes. We'll take one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Allow the shoulders to drop an inch or two. And let the belly and the hand soften. Giving the body full permission to let go right now.

It doesn't need to be on. It doesn't need to do anything. This is its opportunity to be easeful, to decompensate and to let go. As the body starts to let go, the mind can follow. And let the breath settle into its natural rhythm.

In this meditation, we're going to spend some time exploring a specific four-seven-eight breathing pattern. So let's first try it together. It'll involve breathing in for four seconds, holding for seven and exhaling for eight. It can take some practice, but let's try it out. So breathing in for four seconds, one, two, three, four.

Holding for seven, six, five, four, three, two, one. And exhaling for eight, seven, six, five, four, three, two, one. Good. Just take a couple of breaths normally. As we're doing this, we're also paying careful attention, as we would in any other meditation, to the sensations of the breath.

So this is both a practice for our relaxation and developing greater presence. So let's do another one breathing in for four, three, two, one. Holding for seven, six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Good.

Letave the breath be normal again. Sometimes it can be tough to do the exhale for eight seconds. So as you're doing that, one way to constrict the airways is to feel as though you're blowing fog onto a cold window. And then just do that with the mouth closed and you'll get a hhh sound. Okay.

So let's do another one breathing in for one, two, three, four. Holding for seven six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Let the breath be at its normal rhythm. Spending a few moments anchoring the attention at the belly.

We'll take one more normal, deep breath. In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job.

So this was more of a deeper dive into the four-seven-eight breath. Feel free to use this throughout the day, especially when you're feeling tense and overwhelmed. It's a great practice to relax the body and the nervous system. Thank you for your practice. And until we talk again, take care.

Meditation

4.6

A Powerful Breathing Technique

In this meditation, we'll explore a simple yet powerful breathing pattern that can be used to reduce stress, settle your mind, and relax your body.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's begin by finding a comfortable posture. This could be, sitting down, lying down or standing. And if it feels okay to do so, you can close your eyes. We'll take one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Allow the shoulders to drop an inch or two. And let the belly and the hand soften. Giving the body full permission to let go right now.

It doesn't need to be on. It doesn't need to do anything. This is its opportunity to be easeful, to decompensate and to let go. As the body starts to let go, the mind can follow. And let the breath settle into its natural rhythm.

In this meditation, we're going to spend some time exploring a specific four-seven-eight breathing pattern. So let's first try it together. It'll involve breathing in for four seconds, holding for seven and exhaling for eight. It can take some practice, but let's try it out. So breathing in for four seconds, one, two, three, four.

Holding for seven, six, five, four, three, two, one. And exhaling for eight, seven, six, five, four, three, two, one. Good. Just take a couple of breaths normally. As we're doing this, we're also paying careful attention, as we would in any other meditation, to the sensations of the breath.

So this is both a practice for our relaxation and developing greater presence. So let's do another one breathing in for four, three, two, one. Holding for seven, six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Good.

Letave the breath be normal again. Sometimes it can be tough to do the exhale for eight seconds. So as you're doing that, one way to constrict the airways is to feel as though you're blowing fog onto a cold window. And then just do that with the mouth closed and you'll get a hhh sound. Okay.

So let's do another one breathing in for one, two, three, four. Holding for seven six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Let the breath be at its normal rhythm. Spending a few moments anchoring the attention at the belly.

We'll take one more normal, deep breath. In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job.

So this was more of a deeper dive into the four-seven-eight breath. Feel free to use this throughout the day, especially when you're feeling tense and overwhelmed. It's a great practice to relax the body and the nervous system. Thank you for your practice. And until we talk again, take care.

Meditation

4.6

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

How to 'Anchor' to Inner CalmMeditation by Melli O'Brien
Melli O'Brien

How to 'Anchor' to Inner Calm

Meditation · 5-20 mins5

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds