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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
4-7-8 Breath
Cory Muscara
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4-7-8 Breath
A research-based breathing technique to reduce stress and improve sleep.
Here's a really simple breathing exercise
that can help reduce stress, calm your
nervous system, and help you fall asleep.
It's called the 4-7-8 breath by Dr.
Andrew Weil.
What it involves is breathing
in for four seconds, holding for
seven, and exhaling for eight.
So let's try it out.
Breathing in for 4, 1, 2, 3, 4.
Hold for 7, 6, 5, 4, 3, 2, 1.
Exhale for 8, 7, 6, 5, 4, 3, 2, 1.
Great.
That's the 4-7-8 breath.
If you need help elongating the
exhale, imagine that you're blowing
hot air against a cold window.
It'll sound like this, haaah.
And then just close the lips.
It should sound like this, hmmmm.
That should help you elongate
it for the full eight seconds.
Thanks for your practice and take care.
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