Slow Down | Extended 4-7-8 Bedtime Breathing | 10min Guided 4-7-8 Breathwork

Yo, I'm Ed. Today we're sharing something you may have heard of: a breathing technique clinically shown to change trauma-related brain circuits. The 4718 deep stress-relief breathing technique. Its main benefits include better sleep, lower blood pressure, improved digestion and metabolism, fewer allergies, better mood and focus. It also helps reduce pain and substance dependence, as well as trauma and our responses to it.

This technique is very simple. Breathe in for 4 seconds. Hold for 7 seconds. Exhale for 8 seconds. Breathe in and out through your nose. It's fine if your breathing makes no sound. If your nose is blocked, use your mouth. It works just as well.

Simply put, focus all your attention on the sensations of breathing. All right. Sit or lie down comfortably. Choose any position you like. For this relaxing breathing practice, though, I strongly recommend lying down.

It works much better. OK. Let's begin. 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Relax your whole body.

As you breathe in, imagine drawing in light and positive energy. Breathe it all in. As you hold, just relax. As you exhale, release your worries. 1 2 3 4

1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Notice any tension still in your body. Stay present within your body,

this safe, gentle, warm space.

1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Good. You're doing great. 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Your body feels light now.

Any restless thoughts will be soothed by the calm you're creating, until they fade away completely. 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8

1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4

1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8

1 2 3 4 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 8 5 1 2 3 4 5 6 7 8

1 2 3 4 1 2 3 4 5 6 7 5 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 If you enjoyed this guided breathing session, please share it with friends who are feeling stressed. You'll also find a link to our LINE group below. We host free live breathing classes every Saturday.

We'll post event details in the group. If you have questions about the technique, leave them in the comments below our YouTube video. If none of that interests you or fits your needs, please give us a like and subscribe. Thanks!

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