4-7-8 Calm Breathing Exercise | Relaxing Breath Technique | Extended Breaths | Pranayama Exercise

Enjoy the calming effects of deep breathing with this simple guided exercise. The 4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time.

The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. The time needed will vary. Around 8 cycles are often recommended, however, ideally you will practice the exercise until your body relaxes.

NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.

If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.

// PANIC ATTACK VERSION

Now there is a version of this video that skips the introduction and begins immediately with the exercise. It also has counting throughout to offer extra support.

// GUIDED HANDS-ON MEDITATIONS

If you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.

// SOCIAL

#HandsOnMeditation

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I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.

Warm Regards,
Peter

Voice-over: Matthew Hall

[Elvathar]

1 year ago I had severe panic attacks, now they are completely gone. Not only thanks to this method but a lot of other things will, but they are amazing. Will keep doing them for the rest of my life.

[DaleStOnge]

This video saved my life today, had to watch it 7 or times in a row. But it got there eventually. 5 stars.

[Eszterkhammond]

This breathing exercise is one of the best things that happened to me. Helps me to stop anxiety attacks and helps me to sleep. I now do it every night!

[Kopycat]

Someone taught me this but I can’t do it on my own when I’m having an attack. The video telling me when to inhale, hold, and exhale gives me something to focus on

[lexijdae]

I’ve done this every night and I plan on doing this every morning and every lunch, 3 times a day and hopefully I won’t have much anxiety and will be able to calm myself down

[lenaf]

Wow.... That's incredible. Literally 4 minutes and I am much calmer. Thanks so much for this.

[juliedavison]

I love this . I have been doing this for about 3 weeks now twice daily and it has helped me so much with my anxiety but also my mental health and well being has gone to another level . I am feeling so much stronger in myself it’s amazing. It’s something I will def continue!!

[logikgr]

THIS is the best 4-7-8 deep breathing video on Youtube. No music, bells or jingly sounds, just straight to the exercise. It's like having a friend right next to you, walking you through the steps.

Follow along with this video daily, as needed, for a month and see the results for yourself.

[goldielocks]

This calmed down my anxiety so much. Wasn't able to shake off anciety induced nausea and that fight-or-flight feeling at all but my body's back to normal with this. Thank you!

[sleepyghostproductions]

This has to be the best breathing video I've found. Pleasant voice, not too long, and no extra stuff just the breathing exercise. Thank you!

[MilouAT]

Thank you so much! This video helps tremendously: no chitchat around it, no music, just a calming voice that is reassuring. Thanks again!!!

[georgiahargreaves]

I have trouble breathing sometimes so I just go onto this video. It makes me feel so much better. Thank you so much 😊

[floatingpoints]

Thank you!
A version of this with the simple queue to inhale hold exhale on loop for many hours would be wonderful as a sleep aid or general relaxation, anxiety tool!

[nadyssb]

I listen to this almost every night! You have no idea how much you are helping my mental health with this. God bless you so much! ❤️

PS! I love his calming voice too, makes you feel so safe.

[jesusdiedforyouproofjohn.]

Praise the LORD for creating the beautiful mountains!

[beast]

To anyone who happens to read this In the years to come I want to day that I was told that this exercise helps you control your breathing throughout the day and I can say with this exercise my breathes have been more deep and I like that feeling. It's best to do It 2 times a day for the first week then as you see the benefits you can go down to doing It one time per day.

[therealmclovin]

I usually don't like to label myself as "anxiety", but im not a nighttime person or loner kinda person... it gets me into my thoughts and makes me very stressed out and thinking either about past mistakes, or friends, ect. Sometimes I get anxiety when someone ever texts me, im usually not like this but when Im alone for long periods of time it gets to that. This video really helped and Im currently kind of shaking but I've calmed down, thank you.

[samina]

I hv been facing Panic disorder for last 4 years but this exercise has changed everything . I took lot of medicine for antianxiety but failed

[Sarah_seaside]

Omg thank you! My hands stopped shaking and my body feels normal again. ❤ you have no idea how thankful I am ❤️

[lexijdae]

I’ve been having trouble breathing for the last few months and not practicing how to take deep breaths, I have migraines so it triggers a response of me feeling like I’m out of breath all the time and needing oxygen plus I’m very paranoid lol and have anxiety and this is everything. Literally helped me clam down in 4 minutes