In this instructional YouTube video, health and wellness coach Arvind Padmaraju, Ph.D., presents the 4‑7‑8 breathing technique as a simple, non‑pharmacological method to improve sleep quality. He explains the timing (4 seconds inhale, 7 seconds hold, 8 seconds exhale), leads viewers through a two‑minute guided practice with a co‑host, and encourages viewers to try the technique for 21 days and report results. The video also promotes a complimentary 7‑day “Daily Warrior” morning program that combines energy‑boosting exercises, deep breathing, visualization, and mindset reconditioning. Padmaraju closes with motivational remarks about health being true wealth, urges viewers to prioritize their fitness, and includes standard YouTube calls to subscribe, like, and share.
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So are you facing any kind of sleep issues or sleep apnea and you have a disturbed sleep? You are getting really difficult to go to a deep sleep? Then you must try this breathing technique. It's called as 4-7-8 breathing and I will deep dive into the full deep breathing technique in this video. Hi, my name is Arvind Padmaraju. I'm a health and wellness coach. Let's deep dive into 4-7-8 breathing. So especially when you have any kind of sleep issues, you can try this beautiful breathing practice to calm down yourself and which will put you into a deep sleeping state. Okay, let's try. So how you can do this breathing technique? So I'm going to put you a small video this side. So just follow that one. And basically, 4 seconds you're going to breathe in, 7 seconds you're going to hold, and 8 seconds you're going to breathe out from your mouth. This is going to be the breathing technique. Okay, let's do this for 2 minutes. We're going to keep practicing it for 2 minutes. It's going to be 2 minutes. That's That's all you need before going to sleep. You can practice this and let me know how you feel at the end of the— once you practice it. Okay, so I'll put it in the description. So let's begin. Inhale.
Hold. Exhale.
Again, inhale. Hold. And exhale.
Again, inhale. Hold.
Exhale.
Inhale, hold, exhale.
Again, inhale, hold, exhale.
Again, inhale.
Hold.
Exhale. Last round.
Inhale. Hold.
Exhale.
One last time.
Inhale. Hold and exhale.
So try this, the breathing practice. 4 seconds, breathe in. 7 seconds hold and 8 seconds breathe out, and it will put you into a deep relaxation state and you can go to sleep. And let me know, try this for 21 days and let me know how did you feel, whether it has improved your sleep. And I want you to hear your results in the below chat box, okay, below description. Keep updating that. And also I wanted to give you a small gift from my side. I do something like a daily warrior practice. We do every single day morning, 7 to 7:30 AM IST, we do a small practice which is a combination of energy, uh, energy elevation as well as workout. And also we do a deep breathing and visualization and mindset reconditioning practice. It's going to go for 20 minutes to 30 minutes, and it's absolutely free for you for 7 days. You can try it. It can literally put you into a high energy state throughout a day with so much of energy, strength, and stamina. So that is what you're going to get it. So I wanted to try this and use this free gift from my side. I wanted to tell you only one thing: your health is is the real wealth. And I want you to be that inspiration and role model for your kids' health. And I wanted to take, take action, take small, small steps, and keep building your health and fitness as your first priority. Thank you so much. I'll see you again with one more new video. If you're still new to our channel, click on the subscribe button and also click on the bell icon to, uh, for you to get notified. And also please share this video with someone who was going through with the sleep issues. Take care. Bye-bye.
