4-7-8 Calm Breathing Exercise | 30 Minutes Custom Relaxation | Anxiety Relief | Pranayama Exercise
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- Опубликовано: 16 мар 2024
- Enjoy the deepest relaxation and increase lung capacity with this customizable 30 minute version of the 4-7-8 breathing technique. Just practice for a length of time that works best for you (up to 30 minutes). 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
© 2024 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com 
Хобби
Just saw a car accident happening before me, all I want to do was crawl into a blanket and sleep, but I still have to be on road for 2 hr for running kids to classes, and then make dinner, feed them and put to bed, doing this exercise calmed my head. Thank you!
💗💗💗 sending you love
I LOVE this exercise and always use the 10 minute video. I've always wanted a longer video. Woohoo!
I’m glad you like it. One of the nice things about a longer format is you can also choose to just do shorter portion if you want. Just stop part of the way through or start the video midway through.
Thank you!
You’re welcome. Please share with friends and subscribe. Have you tried any other exercises on this channel?
Already subbed. I use the 20 min and 10 min ones too. Will keep sharing.
Crazy synchronicity
Please share with friends
Thank you man.
You’re welcome. Please subscribe to the channel and share with friends. Have you tried any other videos on the channel?
❤❤❤ it
Please share with friends
I Do this breathing tehnic cause I got insomnia. Every night...
SHUT UP OMG THANK YOU 🌷🌷🌷🌷
Have you tried any of the other exercises on this channel?
@@HandsOnMeditation only the other 4-7-8 meditations. I have to try more 🫢
Is 1 hour version available sir?
I will keep adding longer versions in the future. Please subscribe to the channel so you know when they’re updated.