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The Magic 478 Breath

In this meditation, we explore a simple yet powerful meditation technique for reduced stress, more relaxation, and deeper sleep.

Today, we're going to practice a specific kind of breathing technique called the four-seven-eight breath, that's really powerful in moments of anxiety or overwhelming your mind to help settle your nerves, calm your body and settle your thoughts. So let's get started. If you haven't already, you can find a comfortable posture. And invite the eyes to close, if that feels comfortable. Well begin by focusing on the sound of the bell.

Taking a deep breath together. In through the nose. And out through the mouth. Inviting your jaw to soften and relax. Letting the shoulders be at ease.

As well as the belly and the hands. And let's just take a few moments to be with the breath in its natural rhythm. Letting the breath be a grounding, anchor, stabilizing point for our attention. As the mind wanders off, we just gently bring it back to the breath. Now up until this point in our meditations, we've allowed the breath to mostly be at its normal rhythm.

In this practice, we're going to manipulate the breath just a bit by elongating the inhale, holding at the top, and then elongating the exhale. So I'll breathe in for four seconds, hold for seven, and exhale for eight. So let's practice one together. Start by breathing in for four seconds. Breathing in, one, two, three, four.

Holding it for seven, six, five, four, three, two, one. And exhale slowly for eight, seven, six, five, four, three, two, one. Good job. Sometimes it can be tough to hold our breath and sometimes it can be tough to elongate the breath on an exhale. So let's practice a couple more times.

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. Great. Let's do one more.

Breathing in for one, two, three, four. Holding for seven ,six, five, four, three, two, one. And exhaling for eight, seven, six, five, four, three, two, one. Just letting the breath come back to its natural rhythm for a few moments. I'll ring the bells to close our meditation.

And when you hear it, just bring your full focus to the sound. So great job today. You learned the four-seven-eight breath, which is a technique created by Dr. Andrew Weil. It's a great thing that you can use during moments of anxiety, tension, which is when you're caught in your thoughts.

So try it out today, once twice or a few times. Take care.

Meditation

4.7

The Magic 478 Breath

In this meditation, we explore a simple yet powerful meditation technique for reduced stress, more relaxation, and deeper sleep.

Duration

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

Today, we're going to practice a specific kind of breathing technique called the four-seven-eight breath, that's really powerful in moments of anxiety or overwhelming your mind to help settle your nerves, calm your body and settle your thoughts. So let's get started. If you haven't already, you can find a comfortable posture. And invite the eyes to close, if that feels comfortable. Well begin by focusing on the sound of the bell.

Taking a deep breath together. In through the nose. And out through the mouth. Inviting your jaw to soften and relax. Letting the shoulders be at ease.

As well as the belly and the hands. And let's just take a few moments to be with the breath in its natural rhythm. Letting the breath be a grounding, anchor, stabilizing point for our attention. As the mind wanders off, we just gently bring it back to the breath. Now up until this point in our meditations, we've allowed the breath to mostly be at its normal rhythm.

In this practice, we're going to manipulate the breath just a bit by elongating the inhale, holding at the top, and then elongating the exhale. So I'll breathe in for four seconds, hold for seven, and exhale for eight. So let's practice one together. Start by breathing in for four seconds. Breathing in, one, two, three, four.

Holding it for seven, six, five, four, three, two, one. And exhale slowly for eight, seven, six, five, four, three, two, one. Good job. Sometimes it can be tough to hold our breath and sometimes it can be tough to elongate the breath on an exhale. So let's practice a couple more times.

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. Great. Let's do one more.

Breathing in for one, two, three, four. Holding for seven ,six, five, four, three, two, one. And exhaling for eight, seven, six, five, four, three, two, one. Just letting the breath come back to its natural rhythm for a few moments. I'll ring the bells to close our meditation.

And when you hear it, just bring your full focus to the sound. So great job today. You learned the four-seven-eight breath, which is a technique created by Dr. Andrew Weil. It's a great thing that you can use during moments of anxiety, tension, which is when you're caught in your thoughts.

So try it out today, once twice or a few times. Take care.

Meditation

4.7

Duration

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