4-7-8 Calm Breathing Exercise | Progressively Slowing Pace | Increase Lung Capacity | Pranayama

Reduce anxiety and increase lung capacity with the 4-7-8 breathing technique. Enjoy the calming effects as the progressively slowing pace gently extends your breaths over eight cycles.

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.

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.

// STRUGGLING TO TAKE A DEEP BREATH?

If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.

// 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

[andrewmccluskey]

Thank you for this, I'm now using it pretty much daily and often several times a day - it's making a huge difference 🙂

[sonya_vegan_mindfullife]

I use this most probably once an hour by now especially at work. what a wonderful job! thank you so much from South Africa 🌍 🧘‍♀️ 🤗

[abhishekfromhills]

Thanks .This video is really helpful !

[sharmilabhalla]

Thank you thank you thank you so so much ...God bless you

[TherapyToThePoint]

This is a great tool to relax! I try to use it often.

[JiaPia]

Thank you. I shared the video. I thought you’d like that. This is perfect, and I’m so grateful for you guys.

[BenSmith-ufbw]

Hi Hands-On Meditation. Thanks for your videos, they're an incredibly valuable tool. I have a two-pronged question: Do you have downloadable versions of any of these breathing exercises? and would it be possible (permissions and copyright wise) to use them for a breathwork study? All the best, Ben