Dr. Singh leads a guided 4-7-8 breathing session: inhale for 4 counts, hold for 7, exhale for 8. Two voices alternate between timed cues and relaxation prompts while you focus on the point between your eyebrows to stimulate the vagus nerve.
Sit with your back straight.
Relax yourself. Breathe in. Hold. Slowly breathe out. Breathe in. Hold.
Breathe out.
Keep your focus in the middle of your eyes, in the third eye.
Keep your mind and body fully relaxed. Focus on your breath. Breathe in.
Hold. Breathe out. Breathe in. Hold.
Breathe out. Breathe in.
Hold.
Breathe out.
Breathe in. Hold. Breathe out.
Breathe in.
Hold.
Breathe out.
Breathe in. Hold. Breathe out.
Breathe in.
Hold.
Breathe out.
Keep your focus in the middle of your eyes, in the third eye.
Keep your mind and body fully relaxed. Focus on your breath.
Breathe in. Hold.
Breathe out.
Breathe in. Hold.
Breathe out. Breathe in.
Hold. Breathe out.
Breathe in.
Hold.
Breathe out. Breathe in.
Hold.
Breathe out.
Breathe in. Hold. Breathe out.
Breathe in.
Hold.
Breathe out.
Breathe in. Hold. Breathe out. Breathe in. Hold.
Breathe out.
