Join Scott Shute for an in-depth discussion in this video Deep breathing: 4-7-8 technique, part of Mindful Meditations for Work and Life.
- [Instructor] This is a deep breathing practice … called 4-7-8. … I'll walk you through the technique first, … and then we'll do it together. … We're going to take a breath inwards … through our nose for a count of four. … In, two, three, four. … We're going to hold that breath at the top … for a count of seven. … Two, three, four, five, six, seven. … And then we're going to exhale out of our mouth, … kind of pursing our lips like (blows air) … for a count of eight. … Two, three, four, five, six, seven, eight. … Now, you can do this standing up, sitting down. … It's a great technique for relaxation, … for curing or healing anxiety. … And if you want to lay down at the end of the night, … it really is helpful to go to sleep. … And so it's one breath, four cycles. … So let's try one cycle. … So, breathe in through your nose. … Two, three, four. … Hold, two, three, four, five, six, seven. … Exhale through the mouth. … Three, four, five, six, seven, eight. … Good. … One note, keep the tip of the tongue in the hard palate, …
- Adapting your posture and body language
- Breathing exercises
- Arrival practice
- Body scanning
- Loving kindness
- Sound-based exercise
- Keeping your meditation practice going
Skill Level Intermediate
1. Laying the Groundwork for Success with Meditation
2. Three Breaths
Three breaths practice1m 55s
Arrival practice4m 38s
4. Counting Breaths
5. Deep Breathing
7. Body Scan
Body scan practice14m 26s
9. Sound-Based Exercise: Singing Hu
10. Making It Stick
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