Eric Ehle, DO guides you through the 4-7-8 breathing technique: inhale for 4 counts, hold for 7, exhale for 8. The session runs five minutes with a counter voice keeping time and 432 Hz music in the background to calm your nervous system.
Alright, welcome all you beautiful breathing people to another guided breathwork session. Today's calming downregulating breathing journey, we're going to be following the 4-7-8 breathing technique. So we'll inhale through the nose for a count of 4, then we'll hold our breath for 7 counts.
4, 5, 6, 7.
And then exhaling out the mouth or the nose for 8 counts.
5, 6, 7, 8. Beautiful.
So we'll do this for 5 continuous minutes, calming our nervous system, relieving any stress or anxiety that we might be experiencing. This music is tuned to the frequency of 432, helping us calm our nervous system even more. So find your way to a comfortable position. This can be done lying down in your bed, on a couch, on the floor, or it can be seated in a comfortable position. A gentle smile to your face as we take that first inhale.
1, 2, 3, 4.
Hold, holding your breath, relaxing your shoulders.
6, 7, exhaling. 4, 5, feeling calm. Inhaling. 3, 4, holding on to this energy.
4, relax.
5, 6, 7, out.
2, 3, and in grounding yourself in this moment. And just repeat.
In 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, out. 2, 3, 4, 5, 6, 7, 8. In 2, 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, out. 2, 3, 4, 5, 6, 7, 8. In. 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, out. 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, out. 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, 8. 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, hold. 2, 3, 4.
If your mind begins to wander, just bring it back to the breath.
5, 6, 7, 8. And 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, out. 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, and 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, 1, 2, 3, 4, 5, 6, 7, and 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, out. 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, and 2, 3, 4, 5, 6, 7, 8, and 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, Out. 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4, hold. 2, 3, 4, 5, 6, 7, out. 2, 3, 4, 5, 6, 7, 8. In. 2, 3, 4, Hold. 2, 3, 4, 5, 6, 7, 8.
And this is our final extended exhale.
6, 7, 8.
Inhale through the nose and exhale with a sigh and a smile.
Yes.
Just allow your breathing to return to in and out of the nose. Staying present with yourself, feeling the effects of 5 minutes of controlled breathing. Now you can go take this grounded energy into your day, or maybe into a deep restful night's sleep. I wish you all a beautiful moment. Much love to all of you. Remember to breathe and remember to laugh.
Peace.
