4-7-8 Calm Breathing Exercise | Relaxing Breath Technique | Extended Breaths | Pranayama Exercise

Enjoy the calming effects of deep breathing with this simple guided exercise. The 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. The time needed will vary. Around 8 cycles are often recommended, however, ideally you will practice the exercise until your body relaxes.
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.
// PANIC ATTACK VERSION
Now there is a version of this video that skips the introduction and begins immediately with the exercise. It also has counting throughout to offer extra support.
• !Panic Attack! 4-7-8 C...
// 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.
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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. Lots more in development.
Warm Regards,
Peter
Voice-over: Matthew Hall
© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com

[@Elvathar]

1 year ago I had severe panic attacks, now they are completely gone. Not only thanks to this method but a lot of other things will, but they are amazing. Will keep doing them for the rest of my life.

[@HandsOnMeditation]

Thanks for sharing! You may also enjoy the meditations on this channel.

[@maximusdecimus1906]

Hi did you had any chest pain symptoms? Thanks

[@Elvathar]

@@maximusdecimus1906 Some once I got some severe attacks but they are all gone now. I can't remember feeling this calm before.

[@HandsOnMeditation]

Wonderful! Try to keep your routine going, but be realistic. At some point, you'll run into a stressful situation that will challenge you. Remember this current calm state and know you have the ability to return.

[@annxiao7721]

what else did you do that you find useful? mind sharing?

[@DaleStOnge]

This video saved my life today, had to watch it 7 or times in a row. But it got there eventually. 5 stars.

[@HandsOnMeditation]

I'm very glad it helped. Please share with others.

[@taral2470]

I’m glad you’re here :)

[@TheSidBatra]

You know what’s wild... I’m doing the exercise, wanting to meet all the people in the comments, do it as a group and relax together

[@rinzinsonam3413]

I’m so glad you’re here. ❤️

[@KD8929]

Were u going through panic attacks?

[@Kopycat243]

Someone taught me this but I can’t do it on my own when I’m having an attack. The video telling me when to inhale, hold, and exhale gives me something to focus on

[@HandsOnMeditation]

Great! Please share.

[@phillipdavis1130]

Same, Even if im a lil ansy, it keeps me with it

[@jellyphish2112]

One thing you may want to keep in mind, is that if you can do a breathing practice before you ramp up, that is, before you get hijacked by your amygdala, you can often get your body to not have an attack. It just takes doing the practice regularly and being mindful of the cues that says 'oh, I know this feeling, I'm going into that zone...here I am now breathing, feeling better'.

[@thegoldengod3905]

Same I like focusing on someone else counting. On the third time, when he stopped counting, I freaked out lol

[@Magicalfluidprocess]

Me too

[@Eszterkhammond]

This breathing exercise is one of the best things that happened to me. Helps me to stop anxiety attacks and helps me to sleep. I now do it every night!

[@HandsOnMeditation]

Glad it's helping. Please share.

[@Dandelion_flight]

How come i end up more breathless trying to do this 🤣

[@HandsOnMeditation]

It takes a little practice to get used to the duration of the breath. There's a beginner version of the 478 breathing exercise on this channel. Try that one.

[@bobGmitter]

Me too

[@lexijdae]

I’ve done this every night and I plan on doing this every morning and every lunch, 3 times a day and hopefully I won’t have much anxiety and will be able to calm myself down

[@HandsOnMeditation]

Have you tried any of my meditations? You could start with a 5 minute one. They are very simple and help with anxiety.

[@HandsOnMeditation]

Now that you have made some progress, it will be easier to keep moving forward.

[@lexijdae]

@@HandsOnMeditation hi! I did check out the meditations one and plan on doing it sometime today and everyday. I’m just super paranoid because of the migraines and I have a brain scan in May so I’m always on my toes. I have major anxiety everyday and the only time I’m okay so when I’m asleep. The only relief I get besides doing this breathing exercise.

[@HandsOnMeditation]

I've had brain scans too and it is scary. Know that you are not alone. Many people you know have severe anxiety but are afraid to talk about it.

[@maslinegari5900]

@@HandsOnMeditation Which meditations to help w anxiety

[@logikgr]

THIS is the best 4-7-8 deep breathing video on KZbin. No music, bells or jingly sounds, just straight to the exercise. It's like having a friend right next to you, walking you through the steps. Follow along with this video daily, as needed, for a month and see the results for yourself.

[@HandsOnMeditation]

Thanks for the feedback! I'm trying to make mindfulness easier for everyone. Have you tried any of the meditations?

[@lenaf443]

Wow.... That's incredible. Literally 4 minutes and I am much calmer. Thanks so much for this.

[@HandsOnMeditation]

Glad it's helping you. My goal is to make meditation and mindfulness simple and easy. Please share with others.

[@juliedavison3563]

I love this . I have been doing this for about 3 weeks now twice daily and it has helped me so much with my anxiety but also my mental health and well being has gone to another level . I am feeling so much stronger in myself it’s amazing. It’s something I will def continue!!

[@HandsOnMeditation]

Wonderful. You are training your amygdala to chill out and it will help you handle stressful situations. I have created a version of the video that skips the intro and goes straight into the exercise. Please share. kzbin.info/www/bejne/hWLJealspbR-aM0

[@samina3148]

I hv been facing Panic disorder for last 4 years but this exercise has changed everything . I took lot of medicine for antianxiety but failed

[@HandsOnMeditation]

I'm glad the video is helping you. Thank you for letting me know. You may also enjoy the meditations on this channel. Please share with others and subscribe to the channel.

[@Jacks_here]

Good luck with everything and thank you for sharing.

[@HandsOnMeditation]

Thank you for the feedback. Please subscribe and share with others.

[@mishashakeel9312]

How many time to do this to overcome anxiety and panic attacks

[@HandsOnMeditation]

@mishashakeel9312 the more you practice the easier it is to put yourself into a calm state. There are longer versions of the exercise on this channel if you want to practice one of those.

[@beast11135]

To anyone who happens to read this In the years to come I want to day that I was told that this exercise helps you control your breathing throughout the day and I can say with this exercise my breathes have been more deep and I like that feeling. It's best to do It 2 times a day for the first week then as you see the benefits you can go down to doing It one time per day.

[@HandsOnMeditation]

Thanks. Please subscribe and share with friends.

[@jesusdiedforyouproofjohn3.16]

Praise the LORD for creating the beautiful mountains!

[@nadyssb]

I listen to this almost every night! You have no idea how much you are helping my mental health with this. God bless you so much! ❤️ PS! I love his calming voice too, makes you feel so safe.

[@HandsOnMeditation]

Thank you for the feedback. It really means a lot. You may also enjoy the meditations on this channel. Please subscribe and share with others.

[@TheSidBatra]

QUICK LINKS TO THE COUNTING PART FOR WHEN YOU’RE HAVING AN ATTACK AND NEED THE COUNTS TO CONCENTRATE ON THE COUNTS: 0:30 when the counting starts 2:06 when the counting stops Just trust it!!! You will feel better!!!

[@HandsOnMeditation]

I have created a panic attack version that skips the introduction and has counting throughout for support. kzbin.info/www/bejne/hWLJealspbR-aM0

[@goldielocks9092]

This calmed down my anxiety so much. Wasn't able to shake off anciety induced nausea and that fight-or-flight feeling at all but my body's back to normal with this. Thank you!

[@HandsOnMeditation]

Great. Keep practicing. Over time you may train your amygdala to tone down the fight-or-flight response and remain calm.

[@joshuafountain]

Having the same issue, it sucks!

[@HandsOnMeditation]

Please try one of the meditations on this channel. You may feel better afterward. It takes time for the body to calm down anxiety.

[@maximusdecimus1906]

Hi, do you have chest pain from anxiety? Thanks

[@maximusdecimus1906]

Hi do you have any chest pain from anxiety? Thanks

[@YelanaBanana]

Okay wow. I felt my pulse racing and I was getting hot, so I searched for this method cause I heard of it before. Before the exercise my smart watch was telling me my pulse was at 98, and after it was at 68, and I do feel calmer again. Thank you so much

[@HandsOnMeditation]

Glad it helped. The more you practice calm breathing, the easier it becomes to turn off your panic response.

[@georgiahargreaves6010]

I have trouble breathing sometimes so I just go onto this video. It makes me feel so much better. Thank you so much 😊

[@HandsOnMeditation]

Very happy it helps you. Please share.

[@Sarah_seaside]

Omg thank you! My hands stopped shaking and my body feels normal again. ❤ you have no idea how thankful I am ❤️

[@HandsOnMeditation]

You are very welcome! Please subscribe and share with fiends. Have you tried any of the other exercises on this channel?

[@sleepyghostproductions7529]

This has to be the best breathing video I've found. Pleasant voice, not too long, and no extra stuff just the breathing exercise. Thank you!

[@HandsOnMeditation]

Glad you enjoyed it! Thank you for the feedback. Please subscribe to this channel and share with others. You may also enjoy my meditation videos.

[@floatingpoints1507]

Thank you! A version of this with the simple queue to inhale hold exhale on loop for many hours would be wonderful as a sleep aid or general relaxation, anxiety tool!

[@HandsOnMeditation]

Have you tried the Deep Sleep Meditation Circles on this channel?

[@therealmclovin761]

I usually don't like to label myself as "anxiety", but im not a nighttime person or loner kinda person... it gets me into my thoughts and makes me very stressed out and thinking either about past mistakes, or friends, ect. Sometimes I get anxiety when someone ever texts me, im usually not like this but when Im alone for long periods of time it gets to that. This video really helped and Im currently kind of shaking but I've calmed down, thank you.

[@HandsOnMeditation]

I'm glad it's helping. Please keep practicing the exercise and share with others.

[@miloice1356]

Thank u for making this. Just my opinion, for beginners, the count could be slightly faster. Also would be great of the couting continues to the end.. kinda lost in the middle. But again, tq for making this.

[@HandsOnMeditation]

Thanks for the feedback. I may make additional versions for people to build up to this one. With a little practice, you'll soon be at this pace.

[@lexijdae]

I’ve been having trouble breathing for the last few months and not practicing how to take deep breaths, I have migraines so it triggers a response of me feeling like I’m out of breath all the time and needing oxygen plus I’m very paranoid lol and have anxiety and this is everything. Literally helped me clam down in 4 minutes

[@HandsOnMeditation]

You are not alone. This is a very familiar problem. Please share with others.

[@Sure_mia]

Thank you for this very useful video guide. I do this every night before sleeping at least 4x. I noticed significant improvement with my anxiety and panic attacks. 🙏🙏🙏

[@HandsOnMeditation]

Thank you for the feedback. I'm glad it's helping. You may also enjoy the meditations on this channel. Please subscribe and share with others.

[@RakeshKumar-vm9xo]

@@HandsOnMeditation How many times in a day we have to perform 4-7-8 Calm Breathing Exercise for better results?

[@HandsOnMeditation]

There is no definite number. It really depends on how you are feeling. Practice as many times as you would like. The more you practice the better the results.

[@MilouAT]

Thank you so much! This video helps tremendously: no chitchat around it, no music, just a calming voice that is reassuring. Thanks again!!!

[@HandsOnMeditation]

You're welcome. Please subscribe and share with others. You may also enjoy the meditations on this channel.

[@juliuscruz8579]

This is my new favorite breathing exercise. I feel my brain absorb a ton of oxygen as I hold my breaths & I find the prolonged exhaling the most relaxing part. I like this method better than box breathing because that technique makes me panic a bit when I pause without air in my lungs. Thanks for sharing!

[@HandsOnMeditation]

Wonderful! Please share with others.

[@ascension-spiritualawakeni7865]

Repeat this out loud in front of a mirror twice a day while smiling and nodding your head up and down, because you are agreeing with your affirmations. 1. Every decision I make is supported by my whole and inarguable experience. 2. I affirm and encourage others, as I do myself. 3. I alone hold the truth of who I am. 4. I am allowed to ask for what I want and what I need. 5. I am allowed to feel good. 6. I am capable of balancing ease and effort in my life. 7. I am complete as I am, others simply support me. 8. I am content and free from pain. 9. I am doing the work that works for me. 10. I am good and getting better.

[@Eddi3Pwns]

Wow it felt like eternity and I had entered a pure consciousness moment, then when I opened my eyes the video was long over and it had only been 4 minutes. Thank you!

[@HandsOnMeditation]

Wonderful. Please share with others.

[@heavenmetal1]

I've been using this ever since I found this video about 4 or 5 days ago. I can say it does help me to fall asleep much faster focusing on my breathing and slowing the heart rate down some.

[@HandsOnMeditation]

Great to hear! Thank you for the feedback. Please share with others and subscribe. Have you tried any of the other exercises on this channel.

[@thotaramanivlogs]

🎉 Always placing cool videos..Cool . Every time we devote certain time for meditation, our concentration power increases.

[@arborside242]

This is the most calming and soothing guided breathing exercise. I’m now doing this breathing exercise first thing in the morning. Thanks

[@HandsOnMeditation]

Sounds good. Keep it up and please share.

[@ofelianuno4752]

My daughter and I started listening to it. I love that it is narrated, we can just close our eyes and do the exercises. Thank you.

[@HandsOnMeditation]

Thank you for the feedback! It means a lot. Great that you are both sharing the experience. I struggle to do the exercises with my kids because they are at the age where it's weird to do stuff like this with Dad. One of my sons practices on his own. Please subscribe to the channel and share with others.

[@johnnydepp6907]

Oh my god. Thank you so much. I was having a very serious problem with heart racing beats and this helped me . Thank you really.

[@HandsOnMeditation]

Glad it's helping. You may also benefit from one of the simple meditations on this channel. Please share with others.

[@tarasmith102]

This was helpful. Needing to do both breath work & get back into meditation & stay with it in my daily life. I want to reconnect with source through the stillness & breath work is the key. It's the beginning I must start to get my health back & continue on my spiritual journey. This so important now for my life & for this new crazy, woke world we are in . Peace & love fellow humans.❤❤

[@HandsOnMeditation]

Glad the exercise is helping you. Thanks for the feedback. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?

[@a_n_g_e_l1]

I am a trauma survivor and sometimes the past hits me very hard, normally nothing helps me ground when am at that state but this helped me SO MUCH! I wished it was longer, but thank you so much for creating this for us.❤️‍🩹

[@HandsOnMeditation]

There are other longer versions of the exercise on this channel. Please check them out and share with friends.

[@a_n_g_e_l1]

@@HandsOnMeditation thank you!! I will do that now❤️‍🩹

[@Aguy522]

Having problems sleeping, saw this helped, I can’t breathe in any longer than a half before I have a full lung capacity, but I can breathe out for 15 seconds, I really need to practice

[@HandsOnMeditation]

Tried the beginner version on this channel. It has an easier easier pace.

[@georgeduncan8946]

Several variations. Diffrent results ....create your own 🕉🕉🕉🕉🕉🫠🫠✨️

[@Xjeos_Solidus]

This is my new favorite meditation video! I love the inhale and exhale sounds that happen in the background of the video! Thank you so much, good sir!

[@HandsOnMeditation]

You're welcome. Glad you like it. Please subscribe to the channel and consider trying some of the other videos as well.

[@michaelalvear]

I have dozens of KZbin meditation videos this is the only one I use nearly every day. Why? It’s so short and so doable. If you take the instructions out the total breathing time is 3 1/2 minutes. Even when I don’t want to do it I can say to myself, “Mike, you really don’t have 3 1/2 minutes to clear your mind?“ That is the genius of this video- it’s length drives compliance.

[@HandsOnMeditation]

That's really great to hear. I had tried and given up meditation a number of times in the past because I didn't feel like I could do it and saw no progress. Many meditation programs and exercises are just not realistic for most people. I'm trying to develop easier approachable versions to help people. Please try some of the other resources on my channel and share with others.

[@kuiniotepo]

Thank you for sharing this, it worked on my second attempt after my 45 min meditation, I plan to do it before hand. It's simple, practical, especially when my days are busy taking care of my grandchildren, I have 2 little boys, 3 & 5 yrs old, and my 10 yr old is with me for the school holidays. This breathing exercise is helping me immensely, looking forward to spending time with my mokopuna (grandchildren) try it, works for me, a 67 yr old

[@HandsOnMeditation]

Glad it's helping. Children are wonderful but a handful. I have four and calming exercises are a necessity. Please share with a friend.

[@kuiniotepo]

@@HandsOnMeditation will do, my son and daughter will appreciate this and will pass it on to their friends and work mates

[@samueldominguez9859]

Excellent narration. Got my blood pressure down within minutes. Thanks!

[@HandsOnMeditation]

Glad to hear. Please share.

[@phillipdavis1130]

This helps alot, I dont feel my anxiety, So it comes out in different ways, Like me becoming more instinctive and animalistic, I was really nice to agknowledge that i was scared and to find a way to come down from that state and having something to follow keeps me on the right stair steps, or offers a railing so i dont slip down and end up back on the same step, Thanks :D

[@doomsdayzalinsky7910]

TY for posting! Btw, If this speed of 4-7-8 breathing feels way too slow at first - like you're about to pass out from a lack of oxygen, etc - try setting the video speed to +1.5 for the first few rounds to help your body transition to the slower speed.

[@HandsOnMeditation]

You can also try the Progressively Slowing Pace version of the 4-7-8 Exercise on this channel. It is basically set up that way.

[@doomsdayzalinsky7910]

@@HandsOnMeditation Thank you H-OM. 🎈

[@dantequintana03]

i do this every day before school cuz im always rlly anxious but this manages to calm me down a bit. thx 4 this. 🤍 to every1 reading this comment, u got this. just breathe. ❤️🫂

[@HandsOnMeditation]

I'm glad the exercise is helping you. Thanks for letting me know. I just created a #shorts version of the 478 exercise on this channel. You can play it on your mobile device and it will automatically repeat so you can keep going as long as you like. Please subscribe and share with others. You might also like the meditations on this channel.

[@SydneyCooper1]

Thank you so much for the best 478 video on KZbin. Has helped me a lot with calming down hyperventilation syndrome.

[@HandsOnMeditation]

Really happy it's helping! Please tell a friend.

[@SydneyCooper1]

@@HandsOnMeditation Been recommending it to a lot of people with anxiety and hyperventilation syndrome and I will continue to do so!

[@rcs3681]

Finally experiencing some mental clarity 😫 thank you for this ❤️❤️

[@harrygrewal9208]

I struggle with brain fog Rekha. Does this exercise help you?

[@nancyfanai778]

Best mindfulness video on KZbin. Thank you!!!

[@HandsOnMeditation]

Please subscribe and tell a friend.

[@nancyfanai778]

@@HandsOnMeditation Done!

[@claremccartan3348]

Thank u this really helped my daughter with anxiety and stress

[@jellyphish2112]

Using the ebreather with this is wonderful. So nice to not have to think about the count, but just relax into it.

[@nikkismith7663]

I really appreciate this! Thank you for something quick that helps me slow down and breathe

[@HandsOnMeditation]

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

[@pastelmusic409]

I'm unsure but I have been experiencing something like serotonin discontinuation syndrome, tapering to be off my antidepressants! Been feeling anxious and shaky, it's awful. This video is doing great though, it really shuts that down, along with drinking water. Hope yall are doing good.

[@HandsOnMeditation]

Glad to hear you are making progress tapering off. You may also enjoy some of the other meditations on this channel

[@princessdianaox]

Please make this a longer video!!! It’s toooo good.

[@HandsOnMeditation]

Thank you for the feedback. I may create a longer version in the future. For now, check out the "shorts" version of the 478 exercise on this channel that will repeat on a mobile device. You can play it on your phone and go through as many cycles as you would like. Please subscribe and share with others.

[@Matthew8473]

This material serves as a catalyst for new perspectives and growth. A book with like-minded subjects transformed my understanding and approach. "A Life Unplugged: Reclaiming Reality in a Digital Age" by Theodore Blaze

[@loveswonungie3670]

This is super incredible and more helpful because of your directions. May God bless you!

[@HandsOnMeditation]

Thanks for the feedback. I'm glad you enjoyed the exercise. Please share with friends and subscribe to the channel. Have you tried any of my other videos?

[@loveswonungie3670]

@@HandsOnMeditation i simply searched for stress leaving breathing exercises when i felt a bit uneasy and found ur video so i haven't tried any of the other vid of yours. I might in the future tho. Thank you for this one. I'll defintely recommend it to anyone who need it.

[@iceseic]

Lately my anxiety become physical pain in my chest, this definitely make me feel relax and normal

[@HandsOnMeditation]

Glad it's helping. You may also benefit from meditation. Try one of simple ones on this channel. Please share with friends.

[@charish00]

I'm 14 and I've been anemic for almost a year now and recently I find it hard to breathe. I don't know if its bcs of my period but I'm scared. I really hope my smooth breathing will come back after my cycle. I find this interesting and I'll try to do it atleast 9 times a day, though after i did it still the same but oh well maybe I'll get use to it. Thank you !!

[@HandsOnMeditation]

You may also benefit from the meditations on this channel. Beginning mindful practices at an early age will help you throughout life.

[@charish00]

@@HandsOnMeditation, yes ! and thank you sm, I'll for sure check out your other videos !!

[@HandsOnMeditation]

You are very mature and responsible for your age.

[@williamadolph]

I have had a terrible day, I feel a lasting dread for life, I feel like I am rotting on the inside. I am talking with a psychiatrist tomorrow to possibly start a medication. I go in and out of these episodes, I would give anything to feel like myself that I love all the time. Thank you, whoever you are, for reading this.

[@HandsOnMeditation]

I’m sorry that you are struggling and glad you are talking with other people. I hope you find some peace. There are variety of resources on this channel that may help. Please continue to talk with people.

[@lindawood474]

4 7 8,this was truly great,so much better now,thanking you,

[@HandsOnMeditation]

Great. Please share.

[@chie4772]

His voice is amazingg i am more calm as beforeeeee

[@HandsOnMeditation]

Information about voice over artist in video description.

[@HandsOnMeditation]

Great! Glad it's helping. Please share with others. You may also want to try one of the simple 5 minute meditations on my channel.

[@eremeunjungoo2276]

I love this man and my lungs.

[@HandsOnMeditation]

Great. Please tell a friend.

[@jillkx]

Thanks for uploading this 🙏🏼 Hope this will help me with my fear of flying and panic attacks when going to London on the 1st of May

[@HandsOnMeditation]

I hope it helps. Start early to get practice before. You might also like the meditations on this channel. Please share.

[@marinemlle4257]

Thanks for this exercice that is very efficient. Could you please create another one a bit longer ?

[@HandsOnMeditation]

I have created longer versions. Please check the channel.

[@marinemlle4257]

@@HandsOnMeditation OK thank you I will see !

[@Alina-zx6nn]

one of the only things that helps with my health anxiety

[@HandsOnMeditation]

I'm glad it's helping. Please subscribe to the channel and share with others. You may also enjoy the meditations on this channel.

[@idiosyncr4zy]

I had trouble breathing. This exercise fix it. Thank you

[@HandsOnMeditation]

Great! Please share with others.

[@laishramnirmalachanu9558]

Really this does help a lot. I found this while typing exercise to calm down my stress and this one pop up and i thought maybe i will try this one and boom, i m not trying to make up things but it really does helped me out. Thank you for creating such content and keep on helping people❤.

[@HandsOnMeditation]

You’re welcome. Please share the channel with friends. Have you tried any of the other exercises on the channel? kzbin.info/www/bejne/pJCYi6Wvi91pic0

[@user-oy6ev5mj6h]

bruh his voice is so calminnngggg I love this gna do this everyday

[@HandsOnMeditation]

The voice In this video is Matthew Hall. I use several voice over artists on this channel but he definitely has the most positive comments and I agree. Please subscribe and share with others. You may also enjoy the meditations on this channel. Many feature his voice.

[@arthenasmagick]

I was looking for this rhythm. As it calms my mind and helps me sleep. Is there a longer version? If not, I'll just repeat it a couple of times. Thank you.

[@HandsOnMeditation]

There are a few versions of the 478 exercise on this channel. You might also enjoy the meditations they are longer.

[@celestia9468]

Thank you, honestly, thank you

[@HandsOnMeditation]

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

[@TheNanfuka]

This works EVERY TIME!!!!

[@HandsOnMeditation]

Please share with others.

[@sarahcapdeville6662]

thank you!

[@HandsOnMeditation]

You’re welcome. Please share with friends. You may also enjoy some of the other exercises on this channel.

[@ramaramaramahari866]

Rama thankyou very nice 👌

[@therealmclovin761]

also, a opinion that I live by is that in the night, weather you had a good or a bad day all the thoughts form it are in your head and your mind is dirty, I usually go to bed late like 12 so I have stress every night and the only thing that calms me down is thinking that I will wake up at 6:30 tomorrow do my routine and have a good morning.

[@dorothychin-brandt6097]

This is an effective method. Also helpful to read that others have similar issues as I do and that this works makes me feel better.

[@HandsOnMeditation]

Please share with others.

[@whatsup9732]

does anyone else here have really bad health anxiety that you keep having different symptoms all over your body everyday? hope i’m not alone in this :(

[@HandsOnMeditation]

You are definitely not alone. It's very common to feel anxiety about your health and experience many frightening symptoms when your body is stressed but you can train your amygdala to resist the fear response. Keep practicing the calm breathing exercises. You may also benefit from one of the simple guided meditations on this channel. Start with 5 minutes and gradually increase the time. You will begin to feel more comfortable and the symptoms will eventually fade.

[@GorgeousSunrise]

I would be very grateful for any guidance. I love this breathing technique! I have noticed that after doing it once or twice, I have trouble breathing in to a count of 4. My in breath automatically decreases, eventhough I have no problem holding for 7 or longer and breathing out for 8 or even longer. In fact, it seems that my exhale takes closer to a count of ten. I have done this for 10 minutes at a time or longer and it is very relaxing. My concern is that despite the initial inhale, during which i notice my stomach rise, I can't maintain the length of my inhale and I stop doing belly breathing. The holding the breath and the exhale, as I mentioned, are good. In fact, I noticed that when I try to follow this breathing technique, I tend to breathe approximately 1.5 breaths per minute. It leaves me incredibly relaxed. Thank you so much for taking the time to respond.

[@HandsOnMeditation]

The most important part of this exercise is an extended exhale. If you are able to hold your breath and exhale calmly then your body is taking in enough air. I wouldn't worry about the exact length of your inhale. The goal is relaxation and letting go of stress. It sounds like you are in a good place so I'd keep going at your own pace. It works for you.

[@ruepere5647]

Felt a little light headed at first but much more relaxed.

[@reneechandra735]

Me too! It's probably my anxiety??

[@HandsOnMeditation]

Very normal. Check out the video description for more info. Glad you are working on your anxiety.

[@palakkhatri8150]

Excellent breathing techniques awesome 🙏🏻

[@HandsOnMeditation]

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

[@rivenda1264]

you're a lifesaver

[@HandsOnMeditation]

Glad it's helping you. You may also like the meditations on this channel. Please subscribe and tell others. More good videos on the way

[@rivenda1264]

@@HandsOnMeditation will do! definitely one of the best channel in KZbin

[@mpbyns2]

Also shown to reduce blood pressure by 20 points systolic for those who have hypertension values at the doctor visits. Do this twice a day everyday and about 15 mins before each doctor visit…numbers should be in normal range.

[@ikeepgettingbetter]

This is really helpful, ths guidance makes it loads easier , thank you

[@HandsOnMeditation]

You're welcome. Please share.

[@syedhusaini1566]

Wow! Amazing. Felt so good after this short exercise. Thank you Sir!!

[@HandsOnMeditation]

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

[@ashleykumpula4072]

I love this video so much! Calms me down within minutes ❤️

[@HandsOnMeditation]

Please share with others and subscribe to this channel. You may also enjoy some of the meditations.

[@loner.detective3863]

I was having a hard time breathing. Then i watched this video and it actually saved me from death . Thank you so much 💛

[@HandsOnMeditation]

Please subscribe and share with others. You may also enjoy the meditations on this channel.

[@seethakowsalya8144]

Honestly, i enjoyed it...Simple yet so powerful.. Thanks a lot

[@HandsOnMeditation]

You're welcome. Please share with others and subscribe. I'll be adding more.

[@billybabu]

AMAZING FACT TAKES MY BREATH AWAY 👊💥

[@mishas1542]

This video saved me during my darkest of times.

[@HandsOnMeditation]

I'm glad it helped. Please share with others.

[@ramaramaramahari866]

Rama very nice u also hv wished us in a good way

[@madhurikhanna8581]

Thanks for your lovely viedoas i am feeling better after doing 478 techinque

[@HandsOnMeditation]

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

[@unicornsisters7322]

This really helps with my anger and thank you so much! I wouldn't have done it without this help!

[@sithandiwedube7051]

This video is the best . Thank you so much🙏🙏🙏🙏

[@HandsOnMeditation]

Thank you for the feedback. It really means a lot! Please share with others and subscribe to the channel. I'll be posting more soon.

[@tommyvasilev5012]

Thank you

[@HandsOnMeditation]

You're welcome. Your feedback means a lot. Please subscribe and share with others. You may also enjoy the meditations on this channel.

[@lovelydevil3265]

Thanks a lot for this breathing meditation 🙏💞

[@HandsOnMeditation]

You're welcome. Please share.

[@heidijin2625]

Thank you so much for your effort and good energy to make this KZbin. It is very helpful . Such a good practice to release my stress and relax my body and mind. Thank you 🙏🏻💕🌈

[@HandsOnMeditation]

Thank you for the feedback. Please look over the other videos on this channel and share with others.

[@divyau2782]

Thank you so much for this. Really helped me today 💝

[@HandsOnMeditation]

You're welcome. Please share.

[@missellendiane]

thank you - a major stress release- Dr. Andrew Weil does this as well- sharing to Ashford Fitness Society (fb)- expecting a hurricane. . . . need this bad.

[@HandsOnMeditation]

Glad it's helping. You may also enjoy the meditations on this channel.

[@danikeg2870]

The voice is perfect!

[@HandsOnMeditation]

I'm glad you enjoy the voice over. A lot of the meditations on this channel use the same voice. You may also enjoy them. Please subscribe to the channel and share with others.

[@aintnobodylikeu]

my anxiety is off the roof because of my new job. this helped a lot. thank you 💗💗💗

[@HandsOnMeditation]

Glad it's helping. Please tell friends and subscribe to the channel.

[@syedhusaini1566]

Wow! Amazing relief. Thank you Sir!!

[@HandsOnMeditation]

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

[@localcolour]

thanks for this, very well guided and wonderfully concise.

[@HandsOnMeditation]

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

[@martinfindlay373]

Great breathing exercise, hard to do at first but some more practice and thats it

[@HandsOnMeditation]

Glad you like the exercise. This is an advanced version of the 478 Exercise. There are other versions of the exercise on this channel that have an easier pace. You may also like those or you might want to try a meditation. Please subscribe to the channel and share with others.

[@periclesdasilva5973]

"Do not be anxious about anything, but in every situation present your requests to God by prayer with thanksgiving. And the peace of God which transcends all understanding shall guard your minds and hearts in Christ Jesus." Phil 4:6-7

[@heavenmetal1]

Amen ❤️

[@Philposting]

How cool would it be if the reference was 4:7-8

[@HandsOnMeditation]

What do you mean?

[@annah.4863]

@handsonmeditation I think they mean because then the chapter and verse would match the 4 7 8 breathing rhythm. But what this scripture means is that God is love , the height and source of love and he wants to love us in our mess and brokenness! And he wants us to not be afraid of Him but approach Him with confidence in His goodness and love for us and come to Him with everything, literally everything, no matter is too insignificant for Him:)

[@thatsMYbeef]

God or praying is of no help to me since I don't believe in man made God's..

[@leoflowers]

I was sitting quietly at the end, then an ad played😂😂 Excellent video. Calmer. Grounded. Grateful.

[@HandsOnMeditation]

Ok. I can't completely stop youtube from playing ads after the videos so you'll have to turn off after the video. I'm adding more silence at the end of the videos now to help with this.