4-7-8 Calm Breathing Exercise | 20 Minutes Maximum Relaxation | Anxiety Relief | Pranayama Exercise

Enjoy the deepest relaxation and increase lung capacity with this 20 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.
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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. I'll be posting additional exercises soon.
Warm Regards,
Peter
Voice-over: Matthew Hall
© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com

[@Horrorvaultyoutube]

Im running out of breathe dawg

[@HandsOnMeditation]

Try the "Learn Abdominal Breathing" exercise on this channel. And then try a beginner version of the 478 Exercise on this channel.

[@baq5261]

Improve your stamina/strength homie

[@caglask]

Me tooo!!

[@KJBunton]

This made crack up

[@PhoenixGoddess]

😂😂😂 You Wil get better with time..

[@rekhamathkar8141]

I am so glad that I found this. I like that you don't have any strong background music.

[@HandsOnMeditation]

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

[@markkempf3257]

Feel like I’ve had a glass of wine when I’ve finished this. Just what I needed and no hangover. This has really helped. Thx !

[@HandsOnMeditation]

That's fantastic. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?

[@rssinha5930]

Really it helps to regulatedeep breathing and also avoide be thoughtless in between. .... sinha

[@shalupandey1404]

Thank you so very much. I am 26 yrs old and was having high bp issues and after practicing it my bp literally went down everytime...It calmed my mind. I had started with your 10 minutes video and now able to do 20 mins as well. Lots of blessings. More power to you. ❤

[@HandsOnMeditation]

You're welcome. Thanks for the feedback. It means a lot. Please subscribe to the Hands-On Meditation Channel and share with friends. Have you tried any of the other exercises on this channel?

[@MrEthanhines]

20 mins is the minimum I need in order to calm my racing mind down. And the 7 sec hold really forces one to concentrate (providing the mind to do something other than worry). Basically, I am saying it's the perfect remedy for boderline personality disorder anxiety

[@HandsOnMeditation]

I agree. 20 minutes works well for me too. Thank you for the feedback. It mean a lot! Please share with friends and subscribe. Have you tried any of the other exercises on this channel?

[@MrEthanhines]

​@HandsOnMeditation I saw the latest one which I call the Wim H method but to be honest I'm a little hesitant to do it because it causes my hands and feet to tingle and I my mind associates those feelings with heightened anxiety so that one doesn't work for me. I will forward this one on to someone else I know is suffering from anxiety. It seems these days everyone has it. Could it be covid related 🤔?

[@MrEthanhines]

I would also like to comment on this one: Before meditation 🧘‍♂️ I play this one or the shorter 10mins version to calm my thoughts also when holding for 7 I try to relax every muscle (including the pelvic floor muscles) which is hard to remember because as your holding your breath you instinctively want to clench those muscles.

[@HandsOnMeditation]

@@MrEthanhines Have you tried any of the other exercises on this channel? You may find one you like better. No need to push yourself into something uncomfortable.

[@mosheofer]

It was the first time I performed this exercise. It wasn't easy but I held all the way. Of course I should have started from 10 min. But I'm an old stubborn man. Thank you.

[@HandsOnMeditation]

Thank for the feedback. There are shorter versions of the exercise on this channel you may also enjoy, if this one was difficult.

[@anchanachandran6878]

Effective one. Feels relaxed after doing. Nice vdo My anxiety and stress got reduced. Thankyou sir🙏🏻

[@HandsOnMeditation]

I am glad it works well for you. Please subscribe to the channel and share with friends. Have you tried any of the other exercises on this channel?

[@anchanachandran6878]

No sir only 4 7 8 breathing technique

[@starsign0805]

Have been having panic attacks since last evening. Thank you for this! Slow breathing is really helping.

[@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?

[@alicemulyadi2105]

So glad to find this …. Hope I can stop consuming all those pills

[@nieedorbide1048]

Thank you

[@kilic132]

I’ve been experiencing PTSD episodes nearly everyday and using this every day has honesty helped so much, so thank you so much ❤❤

[@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?

[@kilic132]

@@HandsOnMeditationno I haven’t, I’m fairly new to meditation but this one instantly clicked for me, I’ve never done meditation but I was able to do this one amazing, but I would like something more advanced, I have several conditions like ADHD, OCD, PTSD, Depression and Anxiety and would like to do more time on meditation and find more techniques, is there any other meditation techniques I could try that are longer and would help? I really do appreciate this channel and how much it’s truely helped! ❤️🙏

[@alfredfeagins1886]

This technique really works. My blood pressure has been running high as long as I can remember. I began doing 10 or 20 minutes of low impact cardio. The following month I did my usual cardio and added 10 minutes of the 4-7-8 breathing exercise and my blood pressure dropped to safe levels. If I continue this regimen, hopefully I can get off my blood pressure medication, which is my goal. Thank you so much😊

[@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?

[@pradeepdatta2168]

​@@HandsOnMeditation😊

[@hannesschmid2583]

wondered why i am so exhausted while doing this until i realized that this is more like 7-11-13 than 4-7-8 :D

[@HandsOnMeditation]

The pace isn’t set by seconds. There’s a beginner version on this channel with an easier pace if you want to try that one.

[@nieedorbide1048]

Thank you ❤

[@Arrasel]

Holding for 8 seconds.. man, its kinda long. I have some struggles. I have adrenal fatigue and I can't keep the air inside for so long.

[@HandsOnMeditation]

This is a challenging exercise at first for most people. You should try the “learn abdominal breathing exercise” on this channel to ensure that you are taking affective breaths. Then work on the beginner version of the 478 with the exercise on this channel.

[@TheresaMa-f5e]

Thank you, thank you, thank you. Very grateful

[@HandsOnMeditation]

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

[@Kat_Lady]

The 4-7-8 count is so soothing. Thank you for this incredible gift!

[@bijayk.c.5064]

Thank you so much

[@HandsOnMeditation]

You’re very welcome. Have you tried any of the other videos on this channel?

[@MANDINGLOST00]

Just what I needed…. A 20 minute version!

[@HandsOnMeditation]

I'm glad you're trying out the new version. I really enjoy the longer 478 sessions and they are a great resource for others.

[@MANDINGLOST00]

@@HandsOnMeditation thank you so much for what you do. I was having a really hard time with things until I learned some of these breathing techniques. I really look forward to having alone time and just BREATHING.

[@theeory1]

So easy to remember and get into a sequence. You feel the difference after 4 cycles.

[@HandsOnMeditation]

Glad it's helping you. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?

[@snehaagarwal4791]

Did not work for me… Eventually the counting becomes so slow…. One might die of asphyxiation 😅

[@HandsOnMeditation]

You should try the "Learn Abdominal Breathing" exercise on this channel first. Then try the Beginner version of the 478 Breathing Exercise. It has an easier pace.

[@vanman7354]

Very helpful. Btw your counting is a little off at times especially on the exhales i counted a couple and it went for 9 instead of 8. Nothing big, just wanted to let you know! Thank you!

[@HandsOnMeditation]

Glad you like the video. The counting is to pace at the correct ratio 4-7-8 but it doesn't relate to seconds. Also, in this version, the counting gradually slows down as you relax, so at the end of the video, the pauses are longer.

[@HedonismAndZen]

Wow … in London I put my air purifier on medium speed, and then play this video … taking nice inhalations of the clean air. Feel good and relaxed. Thanks sir.

[@HandsOnMeditation]

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

[@HedonismAndZen]

@@HandsOnMeditation Ok will share. No I haven’t tried the other videos as I only discovered you 3 days ago … maybe I’ll try a new video of yours every week 👍

[@thetruthsetsyoufree1492]

This guided video is the most helpful I have ever tried! Thanks a million! 🌟🙏🏻

[@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?

[@thetruthsetsyoufree1492]

@@HandsOnMeditation Yes, I often use Wim Hof Method vídeos in your channel. They are just great. I often hold my breath more than 15 seconds, but it depends on my ability to relax while managing my various anxieties. Love your channel. I will share some of your videos with my family members. Thanks a million! 🌟🙏🏻

[@narayangautam4852]

Sr can blood pressure high person who is taking medicine those person can do this exercise ❤❤❤

[@HandsOnMeditation]

You should listen to your body and do what is comfortable for you. There is a beginner version on this channel. Maybe start with that.

[@romi171717]

great ! thank u so much for ur great conetent / and a lot og good luck!

[@HandsOnMeditation]

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

[@valyass77]

Me exhaling for 8 seconds 😱

[@HandsOnMeditation]

The exhale on this version gradually slows down and is longer than 7 seconds. If you would like an easier version, you can try the Beginner 478 Exercise on this channel.

[@nicksgrl128]

Omg no wonder I had such a hard time and felt out of breath

[@greensandy7803]

What's the difference between exhale throght nose and mouth? some say through nose

[@HandsOnMeditation]

The exhale is when your body lets go and relaxes and it's easier to exhale through your mouth.

[@Chimpanzee211]

Mazza aa gaya

[@rehmawajahat4977]

Can you tell me how many times you did a deep breath exercise in total 20 minutes?

[@HandsOnMeditation]

Do you mean how many breaths are you taking during the exercise? I haven’t counted as I’ve done this one, but you can try it and make a tick mark for each breath, and then count them. There are shorter versions of this exercise also on the channel.

[@mikehess4494]

Thank you.

[@mbustube1]

Wow. Professional saxophonist, 68 years old. That was powerful.

[@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?

[@mbustube1]

Not yet, but I will.@@HandsOnMeditation

[@SK-fd2fl]

Thank you

[@ladyspellbreaker1313]

Thank you. This one really helps me relax before bed.

[@HandsOnMeditation]

You’re welcome. Please share with friends.

[@ladyspellbreaker1313]

@@HandsOnMeditation I did share to my community tab on KZbin and shared on my public Facebook page also.

[@HandsOnMeditation]

@ladyspellbreaker1313 I appreciate that

[@hallowedland]

I live this version of breathing!

[@HandsOnMeditation]

Please share with friends. You might also enjoy some of the other exercises on the channel.

[@luiszuniga820]

Uno en español por favor. 🙏🏻

[@HandsOnMeditation]

There are a variety of versions of the exercise on this channel and one is in Spanish. Please share with friends.kzbin.info/www/bejne/iWemnqulftB7mpY

[@derryfahrizalulum2185]

This is so cool

[@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.

[@derryfahrizalulum2185]

@@HandsOnMeditation Thanks! Yes, I've tried some. These videos helped me to pass AIDA 2 Freedive test on static apnea, dynamic, and CWT!

[@Artlove8900]

Thank u❤

[@HandsOnMeditation]

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

[@Studioelfey]

Nose or mouth breathing?

[@HandsOnMeditation]

Breathe in through your nose and out through your mouth.

[@catherinemurray2211]

The seconds are too slow

[@HandsOnMeditation]

In this video 478 does not refer to seconds. The pace is purposefully slower. There are other versions the exercise on this channel with a faster pace. You might prefer those.

[@imrulhasan6480]

👍

[@jasmineanilkumar5151]

🙏

[@berangersamuel13]

Can I do 8/14/16 ? Is it correct ?

[@TerriblePerfection]

I would like to know that too. I just started reading James Nestor's book Breathe, so maybe I'll have the answer soon.

[@HandsOnMeditation]

Feel free to modify any meditation or breathing exercise. It's all flexible. Listen to your body and do what works best for you.

[@Chimpanzee211]

Helpful video

[@HandsOnMeditation]

Glad it was helpful. Please subscribe to the channel and share with friends. Have you tried any of the other exercises on this channel?

[@RohitPatil-k4x]

Can you please make like inhale hold exhale remove counting after 2-3 rep

[@HandsOnMeditation]

Have you tried the Extended Breaths version of the exercise on this channel? It is shorter but stops counting midway through.

[@lautarochazarreta1426]

Thanks so much

[@HandsOnMeditation]

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

[@ZzliyaSan]

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?

[@henlloyou]

Can you make a 40 minute one! I do these every night and sometimes i need to play the video twice to get everything out 😊🙏

[@HandsOnMeditation]

I will work on that. Did you see the 30 minute version I put up recently?

[@henlloyou]

@@HandsOnMeditation Thank you so much for that I'll start using that one :)

[@Fatima-ms8pb]

Great

[@HandsOnMeditation]

I'm glad you liked it. Please share with friends and subscribe. Have you tried any of the other exercises on this channel?

[@coolsuhaib]

00:16

[@HandsOnMeditation]

There’s a panic attack version of the exercise on this channel that skips the introduction. You may prefer that one.

[@eltejano]

Thanks for this. I use it multiple times a week

[@HandsOnMeditation]

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

[@spacebar9733]

Are you able to make a 40 minute version !?! I love this I do it everyday, but now 20 minutes feels super short lol. I have to restart it. Thank you either way.

[@HandsOnMeditation]

That's a good idea. I'll consider creating a longer version.

[@spacebar9733]

⁠@@HandsOnMeditation thanks for considering !!!

[@Elliott3333]

Maybe on a new version on the 4 second breathe in you can say three instead of bree. My wife pointed it out and now I can't ignore it. You say three normally on the hold and exhale.

[@HandsOnMeditation]

Huh, that's odd. The "th" is a little softer but it's still "three" when I listen. I'm sorry that you are hearing something else. I'm sure it's difficult to ignore at this point for you. I'll be putting up other versions in the future and I'll listen for that. @@Elliott3333

[@briannamitchell2969]

This likely saved me from a manic episode at 7am this morning. I’ve had insomnia and it was finally getting to me. My anxiety can get so bad that I will begin to hallucinate. A million thank yous! 🩵🩷🥳🥲

[@HandsOnMeditation]

Thank you for the feedback. I’m glad this is helping you. Please share with others. I am really proud of this resource and want to help as many people as possible.

[@Arrasel]

God bless you, Brianna. I have insomnia too. I take sleeping pills if my anxiety is too strong.