4-7-8 Calm Breathing Exercise | 10 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise

Enjoy deep relaxation and increase lung capacity with this ten minute version of the 4-7-8 breathing technique. The breaths gradually slow and extend to an ideal calming pace.

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. I'll be posting additional exercises soon.

Warm Regards,
Peter

Voice-over: Matthew Hall

[sabrinabethers]

I've been shocked how well this helps. I've been in such a bad and depressed mood since coming to college. After one session I noticed a shift. I wasn't anxious anymore and have been laughing and enjoying the world again. I don't know if anyone else has gotten such a dramatic shift, and I highly doubt it's the placebo effect (I've done plenty of meditation exercises and have never had so quick and dramatic of a shift). Thanks so much for making this video! :)

[Thepastalbunny]

Thanks this honstly helps. I have anxinty so I stress out 24/7. Also who ever is reading this I hope this helps you get the mental health break you need .

[howru]

Close your lips and inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth making a whoosh sound for a count of eight. Do 4-7-8 breathing anytime you feel stressed. It will become more powerful as you use it. Practice doing it before you respond to an upsetting situation and whenever you're having trouble getting to sleep. Thanks so much for making this video!

[mahakhan]

One of the best videos on YouTube. Will practice daily 🤍✨

[Ynnej]

i am suffering anxiety from the past month and it was very hard for me to be calm, it took more than 10 minutes before i'll be ok, but for this video it took 2 minutes only.. big thanks to you.. For those who are suffering ANXIETY, Let us all be healed in jesus name.. 🙏 Someday we will be ok, someday we will inspire others 🫶

[lavender_garden]

I’ve been having a spike of anxiety for two months after being pretty much anxiety free for years, and this 4-7-8 method is the one and only thing I’ve found that helps me no matter what. I appreciate that you get straight to the point, because it can be furiously frustrating trying to do deep breathing techniques and someone blabbers on. Thank you ❤❤

[BunkyBoo]

I don't know about anyone else but it always ends up making me yawn. Definitely works wonders for my anxiety & stress!

[varunkuriakose]

Thank you for making this. This is the best 4-7-8 breathing meditation video on YouTube. Wish you all the best.

[ThaoTran-djrs]

This one is easy to follow but very intense breathing excercise and help me so much in focusing in my breath. Thanks and god bless everyone ❤

[Alxqnnahhh_.]

Thank you so much, I am a person who stresses out over the tiniest things, Nothing helped me but this. Well this just saved me. I hope who ever is reading this is alright and gets the break they deserve. New subscriber.

[sahanashegede]

I have been doing suryanamaskaras, and anilom vilom and kapalabhathi for years . Not helped much. Managing office and 2 kids. I am living with narcissistic husband with abusive relatinship. Over a period of 15 years of abusive relationship, I developed anxiety and depression. Always thinking I shouldn't have married the person living with presently. Finding Difficulty in taking decisions in office. I was searching for super magical meditation for many days. Thankfully I got this one. May God bless you and give strength to make many more good work. I advice everyone to follow the this meditation and improve mental health.

[Eddie-lzlb]

I’ve added this video to my nighttime routine. I get into bed after taking care of everything else, close my eyes, and breathe. It’s been a game changer. Thank you !

[cwjinzu]

i am suffering anxiety from the past month and it was very hard for me to be calm, it took more than 10 minutes before i'll be ok, but for this video it took 2 minutes only.. big thanks to you.. For those who are suffering ANXIETY, Let us all be healed in jesus name.. Someday we will be ok, someday we will inspire others 🫶

[wildflower]

I’m a very anxious person even on a subconscious level too, and this has surprisingly calmed me down. I had no expectations, but what a beautiful outcome. I will be practicing at least 3 times a day, thank you so much.

[ronfuse]

Best anti anxiety exercise I've ever tried. God bless you

[mehababu]

I do overthink alot which does not help me to focus i hope this works
After this excersize my mind was so relaxed

[krystenmoreau]

This is an amazing breathing exercise. I wouldn’t say it’s for beginners. I’ve been doing breathing exercises for many years and this has been my morning one for months now.

I do it in my car before work and it really helps with my patience lol. Thanks for creating this!

[HarshGuptahargup]

I really like this this specific video for4-7-8 because it has counts said out loud. This allows me to close my eyes and go into a deeper relaxation.

[VeganCheeseburger]

I’m dealing with Long Covid for almost 6 months now. I think this technique will help. It does seem to calm my nervous system down into the rest and digest state. Thank you!

[motivemystic]

I absolutely loved practicing this 4-7-8 breathing exercise! It's such a simple yet effective technique that instantly helps me relax and relieve my anxiety. I can feel my lungs expanding and my stress melting away with each deep breath. Thank you for sharing this wonderful Pranayama exercise, it's definitely going into my daily routine! 🌟