Breathing Exercises to Relax or Fall Asleep Fast | 478 Mindfulness Breathing | TAKE A DEEP BREATH

About This Video:
4-7-8 Breathing is a simple and calming Breathing Exercise to help calm a busy mind, 478 acts as a simple mindfulness meditation to help us get out of our own head and allow us to relax, reduce anxiety and fall asleep.

0:00 Instructions
0:47 478 Guided Breathing Exercise for Sleep

About This Channel:
Hey there! I'm Mike Maher, founder of TAKE A DEEP BREATH and your personal breath coach.
Did you know that 95% of us don't breathe properly? As a breath coach, I help you master your breath to:

- Eliminate Stress
- Boost Energy
- Sharpen Focus and Concentration

For nearly a decade, I've explored the power of breathwork, combining ancient techniques with modern science. This isn't just another video course – I offer one-on-one live coaching sessions over Zoom, tailored to your needs.

By harnessing the power of your breath, you can unlock your full potential and transform every aspect of your life. Ready to feel amazing?

Let's take a deep breath together and start your journey to a better you...

Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.

Disclaimer
The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. We use affiliate links which means if you buy something, we'll receive a commission, we appreciate the support you give us and we hope to keep adding value to you.

[nitinnishant]

Do not stay in inhalation for too long as it activates your sympathetic nervous system (fight and flight mechanism). Instead, focus on elongating the exhalation time. That activates your parasympathetic nervous system (feed, breed, rest, digest).
Parasympathetic is good for your health, healing, hair, immune system, sleep, longevity, eyes, wrinkles, sex etc.
Here's what I recommend as it has worked for me. Do this 10-20 minutes daily.
4 seconds in (deeply from belly)
1 second hold
10 seconds out (very slowly until your belly caves in and no more air remains in your lungs)

Edit: Slowly try to increase your exhalation time to as long as possible. That will, then, mimick tortoise breathing. As we all know, the lifespan of a tortoise can reach upto 400years. There's a theory that suggests that it might be linked to how much they breathe. A tortoise breathes 3-4 times per minute. Contrast that to a human's 12-18 breaths/minute or a dog's 20-30 breaths/minutes. Human lifespan is 100years and most dog breeds don't live into their third decade.
My point is that you need to train your subconscious mind to take slow deep breaths even when you are not conscious of it. You do that by practicing the tortoise breathing where you exhale for as long as possible. Some advanced yoga practitioners or Chinese Qigong practitioners even manage to exhale so slowly, it lasts for a couple of minutes. Meaning they breathe once/per minute and thus keep the magical parasympathetic nervous system activated all the time. Contrast that to us so-called modern people who breathe in shallowly for a couple of seconds (keeping most of our lungs starved for oxygen) and then exhale so damn quickly as if it would cost us money otherwise (thus keeping most of Carbon Dioxide stuck in our body). Thus, our body stays in the stressful fight/flight mode all the time, fills our body with cortisol and all sorts of stress causing stuff. Yup, not good because when your body is stressed out, it does some crazy stuff like storing excess fat like a madman, making you crave sugar, steals protein from your hair and nails to reallocate them elsewhere. Redirects blood from your gut to your muscles so you can run faster and climb tree quickly. This messes up your digestion which in turn wrecks all your efforts of eating nutritious foods.
So, please do yourself a favor and practice slow-deep breathing with long exhalation daily. Also, if it works for you, don't forget to share it with your parents because they probably need it the most right now.
May you stay in parasympathetic mode all the time.
Let's save the sympathetic fight/flight mode for when we are being chased by a goddamn sabertooth tiger!

[ninaortiz]

This video has saved me from many anxiety attacks. Thank you

[SurajPawar-yb]

Anxiety had me living in constant fear, always anticipating something negative. I didn't fully realize its impact until I started mindfulness exercises. My friend recommended a book called Shift Your Mind by Alexander Brooks. Those mindfulness meditation excersises helped me so much with my anxiety! I finally feel calm again. Like my whole nervous system finally slowed down. Hope you have a great day ❤

[QUINTIN]

Just came in for my doctor appointment. Did this breathing excercise in the waiting room and my blood pressure was 120 over 74.

[blackmore]

I didn't need to sleep but felt really stressed out so did this anyway. Bloody hell! The effect was as good as a Xanax! Thanks.

[JuanGordon-uw]

To anyone who's suffering depression, anxiety, insomnia and other mental health problems, you are not alone. I feel you. You are so brave. You are doing so well. I'm proud of you. I'm sending you a virtual hug ❤ For me, it wasn’t therapy or meds that helped the most — it was reconnecting with myself. I started using the exercises in Shift Your Mind by Alexander Brooks, and it made me feel human again. The anxiety that used to control my whole day barely shows up now! 🙏❤

[WassKbkK]

Very reliable method for relaxation, felt like the fastest 5 minutes of my life

[vixx]

No lie I just woke up, did this about 4, 5 times and never woke up the whole night .Now that's rare for me, am used to laying in bed for 3 hours before falling asleep.Then I'll wake up every 2 hours or so. Am a little excited, definitely doing the same tonight hoping I get the same results. Y'all have a wonderful day

[ulimac]

This has helped a lot with my digestive problems. Sometimes I panic when I feel stomachaches, which makes it even worse. I always have this video at hand to calm down.

[gloomybearr]

This really works, like a lot. I practice with this everyday, sometimes multiple times a day it calms anxiety symptoms, overwhelm and panic symptoms . Can you make a 10 minute, 20 minute, 30 minute version of this PLEASE? 😭😭

[ikrarahman]

I was never..into this type of exercises...Bt due to my scattered schedule.. I became insomniac home tutor suggested me to do this...Technique..trust it turned out to be a blessing for you have to focus and follow this religiously... It will

[Username-plow]

I appreciate that you made this I use it everyday and quite often.

[sarahbanbury]

Really useful breathing exercise, it helps to relieve my racing heart & morning anxiety 👍

[PhoebeScarlett-yd]

That 4-7-8 breathing really does work wonders! My brain finally quieted down after a stressful day

[tessacanby]

This exercise helps me a lot I lately suffered from anxiety and had panic attack and this help me a lot

[ajith]

Had heart palpitations during sleep, this technique really helped in getting over it. Thanks a lot.

[gbu]

I practice this breathing technique daily. I do yawn a lot during the session. I check my BP before and after and it is bringing down a little. If the 5mins is not enough, go back and do another 5mins. It helps me relax and fall asleep if I do it for more than 10mins. Thanks a lot for sharing this with us. I really appreciate it . ❤🙏

[srijapodder]

My mind just calmed down. Wow this was really something.

[BB-eblq]

A fabulous breathing technique to fall asleep quickly! Thank you for this! 4 - 7 - 8 and sleep

[mariadumaoal]

So so absolutely helpful first time in my life sleeping from 11to 7am in the morning without disturbing my sleeping time. And now i am practicing this everyday on and really good for our heart....