4-7-8 Calm Breathing Exercise | 10 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise
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- Опубликовано: 8 фев 2023
- 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.
• Learn Abdominal Breath...
// 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.
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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
© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com 
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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! :)
Thank you for the feedback. I'm trying to make meditation more approachable for people. I'm glad it feels right for you. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?
Good for you
Done nothing for me
@johnbrennan8442 Have you tried any of the other exercises on this channel?
Love that experience ~ thank you for sharing!🥰💝
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 🫶
Amen ❤
Amen
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 .
Thanks for the feedback. I’m glad this is helping you. You may also enjoy the meditations on this channel. Please subscribe and share with others.
thank you for your wishes, it does help you are right but i just often wonder why the inhale is so short and the exhale so long.......
I have a lot anixey too and Stress too and thanks a lot
When I did first time, I could notice peacefulness.... really Useful .
Thank you, likewise
I don't know about anyone else but it always ends up making me yawn. Definitely works wonders for my anxiety & stress!
Have you tried any of the other exercises on this channel?
Me too, after doing it once or twice. I think it means we are starting to relax.
That means it’s working 🫶🏾
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.
Thank you for the feedback. I am glad you are finding some peace.
God bless you Sahana ❤️
Thank you ❤❤@@gwendawnseto2284
Best anti anxiety exercise I've ever tried. God bless you
I'm glad the exercise is helping you. Please subscribe and share with friends. Have you tried any of the other exercises on this channel?
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 !
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Thanks to This ancient Hindu technique help the entire world
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.
I'm glad you enjoyed this version. Please share with friends and subscribe to the channel.
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 ❤
Please share with friends
@@HandsOnMeditation😊
Thank you for making this. This is the best 4-7-8 breathing meditation video on RUclips. Wish you all the best.
You're welcome. Thank you for the feedback. Please subscribe to this channel and share with others. Have you tried any of the other exercises on this channel?
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.
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I APPRECIATE YOUR POST, I FEEL VERY MUCH THE SAME AND THIS EXCERCISE DOES HELP, AND THE THOUGHT THAT IT IS NOT ONLY ME ALSO MAKES A HUGE DIFFERENCE - THANK YOU
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!
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I hope you get better real soon 🩷
Thank you, I like the "clock/pie chart" animations better than the ones that just expand and contract.
Thanks for the feedback. Please share with friends.
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.
Please subscribe and share with friends. You may also enjoy the other exercises on this channel.
Fave breathing vid, thank you 🙏
It's really helping me to combat stress and anxiety
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! 🌟
Thanks for the great feedback. it means a lot. Please subscribe and share with friends. Have you tried any of the other exercises on this channel?
How do you exhale for 8 sec. I can only do it for 5 sec and then I ran out of air
This exercise is challenging for many people at first. You should try the "Learn Abdominal Breathing" exercise on this channel? @@priyaprakash6313
thank you so much
Thank you very much.very useful video
Thank you. I am grateful for u and the time and patience you took into making this video. You are doing wonders with this video. Thank you
Thank you for the feedback. It mean a lot! Please share with others and subscribe to this channel. Have you tried any of the other exercises on this channel?
Thank you so much for this amazing video! Please keep uploading such helpful videos! You definetely deserve more views and subscribers!
Thank you so much! I will make sure to try your other videos as well!
I have suffered from breathing issues recently so doctor told me that I have been suffered from anxiety so I am practicing this meditation it helps me a lot thanks
Thanks for the feedback. I'm glad it's helping. Please share with others.
@@HandsOnMeditation ok sure
Thank you very much, as someone with anxiety I honestly felt like I was floating and the end. Amazing experience
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This video has changed my life for the better. It helped me control and get read of my anxiety when it rises. Amazing !
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It was irritating at first because I got used to counts equalling seconds but when I understood it's just a ratio I very much liked it. Thank you.
During this we should count in our mind or voice should be running
@user-ms9er4tg1h Count in your head
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 🫶
Im glad it’s helping. Please subscribe to the channel and share with others. Have you tried any of the other exercises on this channel?
This helps me so much, I’m so thankful you have longer options other then just the 5 minute one. These are helping me so
Much on my healing journey, and can actually stop my episodes when I follow your words ❤
I’m glad the videos are helping you. Please share with friends.
truly helped me find inner peace and clarity. Grateful for this moment of serenity amidst life's chaos.
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Thank you for this amazing guided meditation of 10 mins length. The 5 mins version has been there for my morning ritual for over the year, and now it’s just right about time to start this 10 mins version.
Glad you're having success with the exercise. Please subscribe and share with others. I'll be posting more versions.
Does it change your mornings?
This is really wonderful... Not I am doing it everyday for last 2 weeks able to see changes in my anxiety levels ❤
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yes I do started on increasing the time on breathing exercises - your help is really a miracle ❤
Thank you for this video.
You're welcome. Please share with others and subscribe. Have you tried any of the other exercises on this channel?
Thank you very much. As I teacher I still really enjoy practicing with other teachers.
You’re welcome. Please share with other teachers.
I'll be using this at work on my breaks. Ty
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NIce guidence Thanks
Thank you :) ✝️💜🤝 your voice alone or whoever’s was used is just as if not even more helpful than the exercise itself
I’m glad you enjoy the voice. Please subscribe and share with friends. Have you tried any of the other videos on this channel?
Great guided breathing. Lovely voice. Thank you.😊
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Give thanks for this video 🙏🙏🙏 namaste
Please share with friends. I also have a 20 minute version on this channel.
Thank you so much
Thank you for the feedback. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?
This is great! Thanks for sharing.
I'm glad you enjoy the exercise. Please subscribe and share with friends. Have you tried any of the other meditations on this channel?
Everyone else found that the longing to take a breath and feeling like you’re suffocating makes this make the anxiety worse?
You may want to try one of the other breath exercises on this channel instead. Try the Learn Abdominal Breathing exercise and then one of the beginner versions.
Me too
If it does just try with smaller intervals for the hold-exhale phase.
try 4-5-5 instead of 4-7-8 or "box breathing" maybe?
Same for me
It gets worse if you are doing it in a anxious hyperventilating state or even while walking, commuting. You'll have sit still with a clear and calm mind to be able to this without inviting more panic
ThankYou Peter (if that is the name of the voice). This practice leaves me relaxed and energized in a lovely way. I have suffered from a sore tummy, anxiety and low energy/depression. This actually helps in a profound way and I will continue twice a day as well as share this.
Thank you for the feedback. It means a lot. I'm Peter, the channel creator. The voice over in this video is by Matthew Hall. I use him for most of the videos. Have you tried any of the other exercises on this channel?
@@HandsOnMeditation ThankYou for your reply. I have not yet tried the other ones, but I will ThankYou.
I have been doing breathwork for a few months now and found this particular practice to be very challenging, but in a way that makes me want to do it again and again. Thank you for your contribution to my wellbeing
Thank you for the feedback. It means a lot. Please subscribe and share with friends. Have you tried any of the other exercises on this channel? There is a beginner version of the 478 exercise with an easier pace.
@@HandsOnMeditation Day 3 and I am already starting to feel much calmer, I can tolerate the breathlessness effectively and utilise it to enter a relaxed meditative state. This is a very engaging, practice, the kind I enjoy. I will recommend, thank you again.
I like this deep breath 4-7-8 a lot
Thank you ad
Have you tried any of the other exercises on this channel?
Thanks, this is really very helpful!!!
Thank you for the feedback. It means a lot. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?
Yay! Thank you for the longer version. Will start using tomorrow morning 😊
Please let me know how you like the extended exercise. I'll be creating additional versions in the future.
@@HandsOnMeditation I tried it yesterday and I really enjoyed it! I'm not sure but were the later counts a bit slower than the earlier counts? The parts I love about the panic attack version are the small moments of encouragement - I love it so much that my partner and I always say "you're doing a good job" to each other 😄. I would love to hear those in the additional versions. I typically do a breath work exercise for about 10-20 minutes each morning or as needed so this 10 minute version will be very useful in my daily routine! Your 4-7-8 exercises are the only ones I listen to and have helped me for 1+ year in gaining control of my symptoms. I am so grateful! ❤
The counts begin a little quicker and gradually slow down to the pace of the panic attack version. I'm glad the videos are helping you. Thanks for sharing! Please let others know about the exercises.
I'll consider adding more encouraging segments to my next version. Some people like more talking and some people enjoy more silence.
That felt good. Thank you
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I just recently decided to give meditation a try as I struggle with anxiety and this actually really helped had a headache and now it's gone!
Thanks for the feedback. It means a lot. I’m glad this helped. Have you tried any of the other exercises on this channel? Please subscribe and share with friends.
Very good
thx for this. 10 minutes is very doable warms me up for the cold shower
Have you watched my cold plunge videos?
Thank you ❤
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Y'all got me feeling all oxygenated & what not great session !
Please share with friends. You may also enjoy the other exercises on this channel.
This helps thank you ❤
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This is helping me tremendously.
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Am Taking the Oath To Do This Medidation for 400 Days With no break And will share the Exprience to you Guyssss Stay Tuneddddd🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥❤️❤️❤️
It's useful for anxiety as well as for be calm be patience 💗 tq for such kind of videos......
You’re welcome. Please subscribe to the channel and share with friends. Have you tried any of the other exercises on this channel?
Great video my guy! Will be using it daily before bed
Thanks for the feedback. It means a lot. Please subscribe and share with friends. There are other versions of the exercise on this channel. Have you tried any of them?
This felt like 5 minutes instead of 10! Its like breathing right slowed down time.
There are also longer versions of this exercise on the channel if you want to try those. I’m glad you enjoyed the practice. Please share with friends and subscribe.
Thank you so much.. ❤❤❤
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Im here because I'm looking for your videos "like Wim Hof" breathing meditations, where they go? They were the best, I hope that your bring them back even under different name, because this specific type of breathing should be available to everyone for free.
We're very sorry. The Power Breathing Pranayama Videos were temporarily taken down. We are working to have the videos back up soon. Please keep checking back. In the meantime, you can watch them on our website www.vividprana.com/videos.
Thank you
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I love this :-)
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Stated using aweek back.feel it is very good.
Glad it’s working well for you. Please subscribe to the channel and share with friends. Have you tried any of the other videos on this channel?
Good for getting back to sleep
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Wow, that's pretty intensive and needs some focus but it works!
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Very helpful for me
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This video saved my life
I'm glad to know the video is helping. Thanks for the feedback. Have you tried any of the other exercises on this channel?
@@HandsOnMeditation yes
I did it ❤
Congratulations. Please share with friends.
To those reading this, you’ll grt through all the pain and suffering. In Jesus name. Amen
Have you tried any of the other exercises on this channel?
❤
i have covid so i couldnt even follow this properly but it helped calm me down and i can take my breaths a bit better
There is a beginner version of the 478 exercise on this channel with an easier pace. You may enjoy that one more. You also may want to try the "Learn Abdominal Breathing" exercise on this channel to ensure you are breathing effectively.
Daily 4-7-8. Wish it was introduced in all schools.
It would be great for young people to start in school. Please share with friends.
This content is truly enriching. A book I read on the same topic was pivotal for me. "A Life Unplugged: Reclaiming Reality in a Digital Age" by Theodore Blaze
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I have been battling myself, to the point I felt like there were two of me this helps
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just triggered my headache in the first breath. holding it for long time made me tense. I am more comfortable with normal belly breathing. 3 seconds inhale, 4 second exhale.
No worries. Do what works best for you. Have you tried any of the other exercises on this channel?
@@HandsOnMeditation I didn't want to be rude by the way. I didn't tried. but I will check it out. I am trying to activate my parasympathatic nervous system because I have pelvic floor tightness and also jaw clenching.
Do you pause on belly breath?
🙏
Recently went to er back to back nights after having horrible panic attacks. Thanks to this video, i now know how important breathing is and quickly de escalate the anxiety trigger once i feel it coming! Thank you!!!
Thanks for the feedback. I'm glad you enjoyed the exercise. Please share with friends and subscribe to the channel. Have you tried any of my other videos?
Finlyy found it
I have a personal one:
4 inhale, 4 hold, 4 exhale, 4+ hold
That's called Box Breathing. It's another great relaxation technique. I have several versions on this channel. Have you tried any of them?
How to show practical it's very difficulty to me IAM suffering insomnia please help me
At first I didn't believe but I was asleep right after the session
Thank you for the feedback! Please share with friends. Have you tried any of the other exercises on this channel?
Aren't these times all 2-3 seconds longer than 4/7/8 seconds?
You are interpreting it as 4 s then seven seconds then eight seconds however some people take 4 7 8 as a ratio, so the absolute time is not specified..
When I do this, I feel like I am suffocating for some reason. I know this seems to help most people in the comments and I am not sure why this makes me feel even more anxious. Please let me know!
No worries. This is challenging at first for most people. You should try the "Learn Abdominal Breathing" exercise on this channel first. And then try some of the beginner versions for just a few rounds.
Same here, I can’t inhale, hold, pt exhale this long
This is challenging at first for most people. You should try the "Learn Abdominal Breathing" exercise on this channel first. And then try some of the beginner versions for just a few rounds.@@ParanoidParamour
I have anxiety issues so I am trying to start by today. Let's see what will be the result...
Thanks for trying the exercise. You may also enjoy other videos on this channel. Please let me know how it goes.
How is now
Eska result kabhi aacha ja rha tha bahut jyada effective h but mai consistency nhi rakh payi. I am going to start again.
Thank you for making this viddo, I've been following them for almost a month now and it gets more effective the more you do it Bookmark 0:14
imagine leaving a bookmark on a video that just counts to the same numbers over and over again. nobody needs a tutorial.
Beginners set the playback speed @ 1.5
Thank me later.
There's also a Beginner Version on this channel with an easier pace.
Great video, anybody else feel like the pauses between numbers got bigger or is that just a side effect of calming down?
In this version, the pauses are extended as the exercise goes on to encourage relaxation.
This is challenging for me, I stopped after 3.5 minutes, but I'll keep at it
There are versions of the exercise on this channel that are shorter. You don't have to push yourself. Just work with a length that is comfortable for you. It will probably change a little each day anyway.
🙏🙏🙏🙏
Please share with friends
Thank you. Exhale out mouth or nose? Is there a different physiological response with each?
With this exercise inhale through the nose and exhale through the mouth. Yes, there is a different physiological effect. The exhale is where you fully let go and relax. It’s easier to do this through your mouth. Inhaling through your nose is the most natural and beneficial way to take in air.
Thank you so much , but I feel restless and difficult lil suffocated to exhale through month I just from today , is it normal to feel this way ??
This can be a challenging exercise at first. You should start with the “learn abdominal breathing “video on this channel and then try one of the beginner versions of the 478 exercise on this channel.
Thanks. While holding the breath, do we have to close the nostrils with fingers?
No. It’s a gentle exercise. Just try to maintain the pace but no worries if you are a little off.
Why is the 4 second intake so much harder than anything else? How am I inhaling so much so quickly?
When you first start the exercise, it could be a little challenging. You should try the “learn abdominal breathing “video. It will teach you how to take deeper breaths. Then try the beginner version of the 478 exercise.
I struggle a lot with exhaling for such a long time, any advice?
I always recommend starting with the "Learn Abdominal Breathing" exercise on this channel to ensure you are taking full breaths.
Wauw 10 min gone so fast😮
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does anyone get those random chest aches, in shoulder and upper back and arm pain? i have my paper day after tomorrow i am so stressed fr today i was feeling light headed and stressed but i feel better after this exercise god bless u!! can u please tell me why do i have such pain?
I’m glad the exercise is helping. There are variety of different exercises also on the channel.
@@HandsOnMeditation yes i will do this everyday and keep updating🥰
Please make sure to contact a doctor, I do wish you and all people and animals safety, health and happiness!
@@His_Princess619 i wish i could but i cant ..its really hard because i cant open up to anyone however i am trying and its getting better
I read that we are suppose to only do maximum 8 reps cycles of this kind of breathing. Any one know more info of this? Thanks.
I've never seen any specific rationale for this. You should listen to your body and do what works for you.
@@HandsOnMeditationit's Dr Weil the creator of the 478 breathing who says that. Think he mentioned it on this video he created to. Can you let me know why he would suggest maximum 8 reps?
ruclips.net/video/p8fjYPC-k2k/видео.html
I really don't understand his advice. I do more than eight reps of 478 breathing, along with many others. In fact, I did the 10 minute version on this channel earlier today. I had rotator cuff surgery last week and haven't been doing my usual routine so it was an easy exercise to start. During the exercise I felt wonderful.
@@HandsOnMeditationwatched a video where he said to never do more than 4 breath cycles of this and start at twice a day for a month. I didn't understand that either- he didn't explain why. I've done this for many more than 4 breath cycles. Sometimes I've been so anxious that I couldn't get my breathing to naturally slow down even after doing it for a long time, but usually it does slow down and there's a calming effect. One of the obstacles for me is I have a lot of body pain all the time and that often includes my neck and back, so taking the deep breaths and holding it can hurt a bit. 😥
By the way I really like this video, very calming voice.
I’m glad that the exercises help you now. Thank you for the feedback.
This is extremely difficult. After 3 cycle i run our of air and become dizzy!
It’s very normal to have some difficulties with an exercise like this if it’s new to you. You should try the learn abdominal breathing exercise on this channel to ensure you are breathing properly. Then try the beginner version of this exercise or one of the other exercises on this channel. With time it will get easier.
Is this help with the increasing focus and concentration
This can help you feel calm and increase your ability to deal with stress. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?
I was unable to inhale and hold breath for long. can you suggest anything to improve my breathing
It’s normal to have some difficulty with the exercise if iit is new to you. You should start with the “learn abdominal breathing” video on this channel to ensure you’re taking full breaths. Then try the beginner version of the 478 exercise on this channel.
I find it difficult to inhale for 4”.
3” is best for me.
Same for Exhale 10” would be better for me.
Then I tend to yawn after doing it once or twice.
My breathing habits are really bad. Almost constantly having short breaths and breathing with the chest.
This breathing technic works though.
Have you tried any of the other exercises on this channel?
Is it okay if I practice this twice a day?
No worries. You can use whenever you feel the need