Slow Down Before Bed | 5 Min 4-7-8 Breathing

Yo! I'm Ed. Today, we're sharing something you may have heard of: a breathing technique clinically shown to change trauma-related neural pathways in the brain. The 4718 Deep Stress Relief Breathing Method. Its main benefits include better sleep, lower blood pressure, improved digestion and metabolism, allergy relief, better mood and focus, as well as reduced pain and substance dependence, and relief from trauma and trauma responses.

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, as you breathe, focus all your attention on every sensation your breath creates. Okay. Sit or lie down comfortably. Choose any position you like. But for this relaxing breathing practice, I strongly recommend lying down.

It works much better. Okay. Let's begin. 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Relax your whole body. Breathe in light and positive energy.

Hold and relax. Exhale your worries. 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

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 in your body, this safe, gentle, warm space. 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 Good. You're doing great.

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 Your body feels very light now. Any restless thoughts will be soothed by the relaxation you're creating, until they fade away completely.

If you enjoy our guided breathing, 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 you don't need it, please still subscribe and give us a like. Thanks!