4-7-8 Calm Breathing Exercise | 15 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise

Enjoy deeper relaxation and increase lung capacity with this 15 minute version of the 4-7-8 breathing technique. The breaths gradually slow and extend to an ideal calming pace.
4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response.
NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.
If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.
// STRUGGLING TO TAKE A DEEP BREATH?
If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.
• Learn Abdominal Breath...
// GUIDED HANDS-ON MEDITATIONS
If you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.
• Playlist
// SOCIAL
• Instagram / handsonmeditation
• Pinterest / handsonmeditate
• Twitter / handsonmeditate
• Facebook / handsonmeditation
#HandsOnMeditation
WANT TO HELP SUPPORT THE CHANNEL?
☕ Please, buy me a coffee www.buymeacoff...
________________________
I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. I'll be posting additional exercises soon.
Warm Regards,
Peter
Voice-over: Matthew Hall
© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com

[@Jayy-xoxo]

This is literally the only thing that clams me down and that makes me relaxed. This is perfect, no long intros, no loud or annoying music just pure peacefulness along with his voice. My favorite part is being able to hear the breathing out. Thank you for this.

[@HandsOnMeditation]

I’m glad the exercise is helping you. Have you tried any of the other videos on this channel? Please subscribe to the channel and share with friends.

[@kateappel7071]

I love this one it’s clear and simple without all the music and theory

[@vaschiky]

I saw brain rewire documentary in bbc channel (KZbin). A women did breathing meditation 30mins daily. Doctors scaned her brain before n post 6 weeks. Doctors seen significant difference in brain. The brains stuctures got changed. I.e The neural lines were changed. She felt patient before taking actions to her thoughts. She told shes thinks how to respond on every action. not blindly doing immediate response. Good video.

[@bunnygirlmantra]

Amazing!

[@ksuryacsk]

Been using this video for 20 days. Initially found it tough to do it for 15 minutes. Slowly got there. Key is a slow inhale so it lasts four seconds and let the belly fill up. And purse your lips while you breathe out through your mouth. I have saved the video offline in case I am not able to access the internet. Thank you for this.

[@HandsOnMeditation]

Please share with friends and please use the online version.

[@bunnygirlmantra]

I wouldn't do this for 15 min

[@ergheis1298]

I use these all the time, and just when I was hoping for a 15 minute version, it turns out you made one. Thanks so much!

[@HandsOnMeditation]

Thanks! I’ll be posting a 20 minute version soon. Please look for it.

[@odirihifeanyi6181]

​

[@joe-l5s4f]

one can start slow at first,then build up to the max rerquirement for great results. thanks. the breath of life, monks have done this for ages.....slow down,take a pause,breath... peace be with you....

[@HandsOnMeditation]

Thanks for the feedback. Please share with friends. Have you tried any of the other exercises on this channel?

[@erosagape3231]

Life saver. Literally helped with anxiety when I'm desperate and bp is rising. Many thanks ❤

[@HandsOnMeditation]

Glad it’s helping. Please share with friends. You may also enjoy some of the other meditations and breathing exercises on this channel.

[@jonnyboyca]

My resting heart rate shot up to 200 and after a few minutes with this went down to 85. Thank you!

[@becky7008]

200? Jeez, what were u doing?

[@jonnyboyca]

@@becky7008 a night of drinking and a really hot hot tub.

[@PraveenSrJ01]

That is really cool 🆒

[@sabasa8116]

This was AMAZING! As a person with anxiety I was experiencing restlessness and it calmed me down ! Although it was difficult and a bit painful for me to keep up with the timing in breathing but I feel like a weight has been lifted off my shoulder. I wish the creator and those seeking for relaxation all the best!

[@HandsOnMeditation]

Thank you for the feedback. It means a lot. Have you tried any of the other exercises on this channel? Please subscribe and share with friends.

[@sabasa8116]

@@HandsOnMeditation Yes they are all amazing ! I have been using your page for a year now but this specific practice did wonders.

[@dreamerboy8516]

i do not regret subscribing to this channel, really calms me down, thank you so so much once again brother to everyone's reading this, I love y'all, you got it ! :) peace, love & blessings

[@HandsOnMeditation]

Thanks for the feedback. Please share the exercise with others. Have you tried any of the other meditations on this channel?

[@Mymelodyyy888]

Thanks 💜🙏 We got this!

[@SreejithLal-yw4kq]

Thank you so much

[@HandsOnMeditation]

I’m glad the exercise is helping you. Have you tried any of the other videos on this channel?

[@SujataPalMathematicstrader]

I did for 8 minutes plus it was good we have to actually take slow breathes in inhale as well as exhale and that’s waoo

[@HandsOnMeditation]

I’m glad you enjoyed the exercise. Please share with friends. You may also enjoy some of the other meditations and breathing exercises on this channel.

[@hildehausikujohannes7664]

Thanks for this therapy session

[@HandsOnMeditation]

You’re welcome. Please subscribe to the channel and share it with friends. Have you tried any of the other video exercises on this channel?

[@khushboosinghvi2190]

I found peace through this breathing amid of life's chaos. It's jst that it's hard sometimes to breath out till the count of 8. May b with time I might improve upon my breath out timings and my extension

[@bunnygirlmantra]

Same I can hardly breathe out for 8 seconds

[@TheFjbeeson]

Excellent work, thanks! After following this practice for awhile, my systolic dropped 20 points.

[@HandsOnMeditation]

Thanks for the feedback. It means a lot! Please share with others and subscribe. Have you tried any of the other exercises on this channel?

[@priyashelly8486]

Yay! ❤ Thank you for the 15 minute version.

[@HandsOnMeditation]

Thanks for the feedback. This is a great one. I just practiced it earlier today and enjoyed a deep calm session. Please share with others. Also, if you haven't already, please subscribe. I'll be creating a 20 minute version in the future.

[@Aryan_offl]

Thank you so much. This video is a magic sleeping pill for me indeed. 💙🙏💯

[@HandsOnMeditation]

That is great to know. Please share with friends.

[@sharmilabhalla9647]

Thank you thank you so so much

[@brianneml2979]

Just starting this. This goes a bit faster than others and I like that. I’m not good yet at doing long breaths or holds. Thank you. I’ll add this to my nightly routine for a couple of weeks and see how it goes.

[@HandsOnMeditation]

Thanks for the feedback. It means a lot. There’s an even faster version for beginners if you want to try that lots of versions on this channel.

[@brianneml2979]

@@HandsOnMeditation I’ll look through them today. Thank you.

[@peterstanford7224]

Just found this. Thank you. Stay Blessed

[@HandsOnMeditation]

You’re welcome. Please subscribe to the channel and share with friends. You may also enjoy other videos on this channel?

[@anandann6415]

Thanks sir.after check breathing 4to5 time expense one minute .really touch 🎉

[@esmeederichemont]

Love this! Replayed the shorter version over and over. Is it me or are you slowing your count? I love that because it’ll help us slow down our breath (especially exhale) even more.

[@HandsOnMeditation]

Yes, I'm slowing the count down over time so you can gradually extend your breaths and deepen the relaxation. Glad you enjoy it. I also love this one. Just did it this morning. I'll be posting a 20 minute version soon. Please subscribe and share with others.

[@ladydredz92]

​@HandsOnMeditation if you're slowing down the count, it isn't 4-7-8 breathing then. The numbers are supposed to be the amount of time performing each action.

[@HandsOnMeditation]

Yes, the count gradually slows down over time. This allows you to ease into longer breath holds and exhalations as you relax. I'm glad you enjoy the exercises. Have you tried any of the other exercises on this channel?

[@HandsOnMeditation]

4-7-8 does not refer to seconds. It is the ratio: inhale/hold/exhale. You can do it faster or slower. In my beginner versions of the exercise, the pace is quicker and easier. In the longer versions, it gradually slows down. You can choose whatever works best for you.

[@ladydredz92]

@@HandsOnMeditation based on my own research and my experience with other videos, the numbers are referring to the seconds. I havent used these videos because I prefer those without talking, but I figured I'd give this one a try since it's so much longer than the others I've found. Unfortunately, it was more frustrating than calming given our difference in understanding regarding the count, but I do appreciate your quick response.

[@DraganAlves]

Thank you!!

[@alma7ee]

AMAZING ... I LIKE IT SO MUCH 🥰

[@HandsOnMeditation]

I’m glad it helps. Please share the channel with friends.

[@papillon9998]

Perfect! Simple and effective... recommended!!!! 🙏🙏🙏🙌🙌🙌

[@HandsOnMeditation]

I just also put up a 20 minute version. Have you tried any of the other exercises on this channel?

[@papillon9998]

@@HandsOnMeditation will do later🙏🙏🙏

[@papillon9998]

@@HandsOnMeditation checkin'

[@johannscheinast1576]

I very like this calm, deep breathing. I do it after wimhof breathing and my blood pressure comes down from 140/80 to 110/60, sometimes below 100.

[@HandsOnMeditation]

Thanks for sharing. Your feedback means a lot. Have you tried any of the other videos on this channel?

[@johannscheinast1576]

Yes!

[@madhurikhanna8581]

❤your video

[@TheFjbeeson]

Same!

[@sabasa8116]

Second day was easier to practice this , It literally works like a drug ! Im amazed by its effect on my whole body. thank you so much !

[@HandsOnMeditation]

You’re welcome. I will be doing the exercise myself this morning. Please share with friends. Have you tried any of the other exercises on this channel?

[@Anxious_deer.777]

135 before down to 115 in just 4 minutes! Amazing

[@HandsOnMeditation]

Thanks for the feedback. Please subscribe and share with friends. Have you tried any of the other exercises on this channel? You might enjoy some of the other versions of this exercise.

[@higuain437]

last time, I made a comment in 20 minutes version of this video. I told u that it didn't worked for me and it made me feel weird and dizzy. today I tried again, and today it was better for me. although I can't do 15 minutes. I stopped at 4-5 minutes mark.

[@HandsOnMeditation]

No worries. Just work at a time and pace that's good for you.

[@brendz357]

This works!

[@HandsOnMeditation]

Thank you for the feedback. Please subscribe and share with friends. Have you tried any of the other exercises on this channel?

[@unknown_foryou]

Please make vidio on AUM chanting meditation 🙏🏻🙏🏻

[@Faisal.1999]

Thanks 🙏 Please make 30 minutes

[@HandsOnMeditation]

Ok. I'll add that to my list. I'm already working on a 20 minute version.

[@maro8999]

With musik relaxaition

[@ayawarner5978]

Just loop it for 20 minutes

[@opusarkar1035]

Nice🙏🙏🙏

[@HandsOnMeditation]

Please share with friends. Have you tried any of the other exercises on this channel?

[@selvi9739]

good morning

[@mickkali]

Just stumbled upon you😊 Is it best inhaling and exhaling out of the nose or mouth ? Thank you 🙏

[@HandsOnMeditation]

In this exercise you inhale through your nose and exhale through your mouth.

[@mariojansen9601]

The one with 4 min breathhold was my favorit can i find it somewhere else Higly appreciate your work Thank you😊

[@HandsOnMeditation]

Please subscribe to the channel and click the notifications bell so you know when I get the videos back up. In the meantime, you can watch them on our website www.vividprana.com/videos. I will also keep adding new videos with similar content to help people take a moment out of their busy schedules for some mindful relaxation. I know what it’s like to have a meditation you are comfortable with, and the thought of losing it is really disruptive. I want to make sure that everybody has free access to the videos whenever they need them. Please share with others.

[@abdul.maajid]

Dr said ur muscle is not getting adequate oxygen thats y my immunity has decreased. Is this the best breathing or some other exercise ? Kindly suggest Thanku

[@HandsOnMeditation]

There are a variety of breathing exercises and meditations on this channel. You can try different ones to see what works best for you

[@sammys117]

This is great can I exhale through my nose instead of my mouth?

[@HandsOnMeditation]

It's important during the exhale that you can fully relax. If you can maintain a steady strong exhale flow through your nose then it may work for you. Go ahead and try it both ways (exhale through mouth vs. exhale through nose) and let me know how it goes.

[@关梓潼]

Hey hi I just feel like using nose to exhale is usually shorter than using my mouth? May I know why is it? And even though I manage to make it longer as using the mouth to exhale, I feel much less relax, could I please tell me why?

[@HandsOnMeditation]

When you exhale through your mouth it's usually easier and more relaxing because it's a larger opening. You can also make a whoosh sound and hear the breath moving. The exhale is where you let the stress go and allow your muscles to soften.

[@laisa.]

​@@HandsOnMeditation hi 👋 I'm new to this and feel a little dizzy. I guess that's normal at first, any starter tips? Thanks!

[@HandsOnMeditation]

It’s natural to feel a little odd if you’re not used to taking slow deep breaths. I suggest starting with the “Learn abdominal breathing” video on this channel. The exercise will help ensure that you take nice effective deep breath’s. And don’t feel that you need to, do the 478 breathing for very long at first. Just listen to your body and do what is comfortable for you.

[@jimbokraut640]

Please can you create the same 15m version but WITHOUT the background music. There is some music in the background and it's ruining the ability to focus and concentrate. Thanks so much.

[@vanshikamukheja6513]

Hey peeps, if u need help managing stress, Stress Support Capsules r a must! I’m way more calm and collected now 💯

[@karthik_2112]

I can't exhale more than 4seconds, within 4 seconds ,i releases my air and again started inhale before next count, is it okey or what will i do to solve it....

[@HandsOnMeditation]

It’s normal to have some difficulty with the exercise if iit is new to you. You should start with the “learn abdominal breathing” video on this channel to ensure you’re taking full breaths. Then try the beginner version of the 478 exercise on this channel.

[@mariojansen9601]

Where are the other videos I really miss them

[@HandsOnMeditation]

Please subscribe to the channel and click the notifications bell so you know when I get the videos back up. In the meantime, you can watch them on our website www.vividprana.com/videos. I will also keep adding new videos with similar content to help people take a moment out of their busy schedules for some mindful relaxation. I know what it’s like to have a meditation you are comfortable with, and the thought of losing it is really disruptive. I want to make sure that everybody has free access to the videos whenever they need them. Please share with others.

[@ignaciof.3092]

Please add Tummo breathings

[@HandsOnMeditation]

I will consider adding that. Thank you for the suggestion.

[@sampann13]

Does it lower your blood flow ?

[@HandsOnMeditation]

Relaxation may help lower blood pressure. Please let me know how it helps you.

[@BALAKRISHNAN-cz7kr]

Will it work to improve regeneration of nerve

[@HandsOnMeditation]

That's a good question for your doctor. I can tell you though that the exercise can promote relaxation and there are many health benefits related to deep breathing.

[@kellbelll]

Buy magnesium glycinate for nerves. I had same problem and that helped a lot along with weekly/monthly massages and deep breathing!

[@SantoshDeclan0126]

please help to make a video of 45 minutes..

[@HandsOnMeditation]

Good idea. I might do that. There is a 30 minute version on this channel

[@luckyman9185]

Can this exercise help to cure insomnia 😢😢

[@HandsOnMeditation]

Feeling calm and relaxed can definitely help with insomnia. You may also enjoy the meditations on this channel.

[@khushbusingh2700]

Does it work for auto immune disease ?

[@HandsOnMeditation]

The exercise can relax you and that may help. There are also a variety of other exercises on the channel that may benefit you.

[@lorensolomon1419]

This is what musicians do. I googled does counting and tapping fall asleep @8

[@HandsOnMeditation]

If you play a wind instrument, you have a lot of breath work built into your normal schedule

[@ashratshafi6196]

I block one nostril only then I am able to inhale for 4 seconds..... Is that ok

[@HandsOnMeditation]

The exercise is flexible and you can modify it to be more comfortable for you.

[@papillon9998]

Is it safe to do this for an hour

[@HandsOnMeditation]

You should listen to your body and do what works best for you

[@ngombaandrew8963]

I can't inhale up to 4 times at times my nose is blocked

[@HandsOnMeditation]

No worries. You can do the exercise however it works best for you.

[@uwjfj]

does this technique help people go to sleep by making the brain faint with insufficient amount of oxygen??? I feel like I'm not getting enough air

[@HandsOnMeditation]

You should start with the learn, abdominal breathing exercise to ensure that you’re taking full breaths. Then try the beginner version of this exercise. With practice it will be easier to take nice slow, deep breaths, without feeling lightheaded.

[@shelahbaylon]

i cant do it :( i cant inhale tha t long what to do

[@HandsOnMeditation]

Try the "Learn Abdominal Breathing" exercise on this channel first. Then try the Beginner version of the 487 exercise on this channel.

[@williamkilduff9220]

I always forget about these, and my breathing is terrible.

[@HandsOnMeditation]

What do you forget about?

[@bijupalakkad5562]

Sir iam using medicines for bp, can i follow this 478 breathing exercise. Pls reply

[@HandsOnMeditation]

You should listen to your body and do whatever feels best for you. This is just a simple, breathing exercise.

[@DevastatingMan]

Its kinda too hard I cant exhale for 8 seconds any tips?

[@HandsOnMeditation]

That’s normal when you first begin the exercise. With practice, it becomes easier. You should start with the learn abdominal breathing exercise on this channel and then try the beginner version of the 478 breathing exercise.

[@AntiFragile_07]

Breathe slowly then you will be a to do that

[@bunnygirlmantra]

I feel like you're counting a little slower

[@bunnygirlmantra]

I don't have enough breath to get 8 seconds out lol

[@zzflvr]

same

[@BadiyaAdamu-v2d]

I under staded hawto squre breathing step by step

[@HandsOnMeditation]

Please share with friends. Have you tried any of the other exercises on this channel?

[@JT-uf9td]

15 minutes? Aren't you supposed to do only 4 to 8 cycles?

[@HandsOnMeditation]

That really depends on how you feel during the exercise. There are shorter versions on this channel also

[@asharohida1882]

There should be hold of 4 counts after exhale. Otherwise perfect!!

[@HandsOnMeditation]

Not sure I understand. What do you mean?

[@asharohida1882]

It should be 4-7-8-4 pattern

[@asharohida1882]

It becomes difficult to inhale immediately after long exhalation of 8 counts

[@peterdeuschle]

Have you tried the “Learn Abdominal Breathing” video on this channel?

[@asharohida1882]

No

[@LOL13262]

Why do I yawn so much while doing this?? Haha

[@eyramdrah]

Vagus nerve stimulation

[@debraproctor7753]

Take the music out

[@KatherineValentine-d8c]

no

I CAN DO WITHOUT ALL THESE INTRUSIVE ADS!!!!

[@HandsOnMeditation]

What ads are you seeing?

The ones that pop up uninvited! Where’s KZbin Premium when you need it?

The ones that pop up uninvited! Where’s KZbin Premium when you need it?

The ones that pop up uninvited! Where’s KZbin Premium when you need it?

[@HandsOnMeditation]

Al Black you shouldn’t have ads during the exercise. They might be at beginning or end. I can’t completely stop those. KZbin premium should stop all ads