4-7-8 Breath

Breathing, Panic

Hi there. My name's Dana, and we are going to practice today what we call a 4-7-8 breath. And the idea is to take an inhale that's slightly short, and then hold it so the lungs are full, and then exhale for double the time of the inhale. And what this does is it's going to create space in the lungs. And so let's just try it. It's going to help you find some clarity and some sense of grounding. So let's take three cleansing breaths together. We're going to inhale through the nose , exhale through the mouth . Inhale through the nose . Inhale through the nose , exhale through the mouth Now, let's begin. Inhale on my count for one, two, three, four. Hold for seven, six, five, four, three, two, one. Exhale for eight, seven, six, five, four, Take a breath in and out, and just observe before we do it again. Just observe, was that hold a little too long? Was the inhale too short? And if the exhale seemed like it was just too much, go slower this next time. So let's try it again. Take a big inhale . Exhale . And now on my count, inhale for one, two, three, five, four, three, two, one. Exhale slowly, eight, seven, six, five, four, three, two, one. Inhale for one, two, three, four. Hold for three, two, one. Exhale for eight, seven, six, slow, five, four, three, two, one. Let's do it again. Inhale for one, two, three, four. Hold, three, two, one. Exhale, eight, seven, slow, six, five, four, three, two, Now just find long, deep breaths in and long, deep breaths out. I want you to find that breath when you feel like you're taking very short breaths. Short breaths will create anxiety. Very shallow breaths will create rumination in the mind. So do your best to try to make your exhales a little bit longer than your inhales. Thank you so much. I hope this helps. Have a beautiful day.