Lesson 3: Breath Awareness, 4, 7, 8 Count Technique
Breath Awareness, 4, 7, 8 Count Technique
Exercise:
- Sit in a lotus position or crossed-leg style
- Close your eyes.
- Bringing your attention and awareness to your breath as you inhale through the nose (pause) and exhale through the nose.
- Bringing all of your attention and awareness to your breath, beginning to allow your body to relax as you focus on your inhale (pause) and your exhale.
- On your next inhale tune into the body and notice where you are breathing into- does your chest or abdomen rise as you inhale?
- On your next exhale tune into the body- does your chest or abdomen fall as you exhale?
- Inhaling through the nose, noticing where you are breathing into- does your chest or abdomen rise as you inhale?
- Exhaling through the nose, noticing does your chest or abdomen fall as you exhale.
- Inhaling through the nose, noticing where you are breathing into- does your chest or abdomen rise as you inhale?
- Exhaling through the nose, noticing does your chest or abdomen fall as you exhale.
- Inhaling through the nose, noticing where you are breathing into- does your chest or abdomen rise as you inhale?
- Exhaling through the nose, noticing does your chest or abdomen fall as you exhale.
- On your next Inhale, inhaling through the nose, inhaling for a count of four, three, two, one.
- Holding the breath for a count of seven, six, five, four, three, two, one.
- Exhaling through the nose, for a count of eight, seven, six, five, four, three, two, one
Repeat (2nd time)
- Inhaling through the nose, inhaling for a count of four, three, two, one,
- Holding the breath for a count of seven, six, five, four, three, two, one,
- Exhaling through the nose, for a count of eight, seven, six, five, four, three, two, one.
Repeat (3rd time)
- Inhaling through the nose, inhaling for a count of four, three, two, one,
- Holding the breath for a count of seven, six, five, four, three, two, one,
- Exhaling through the nose, for a count of eight, seven, six, five, four, three, two, one.
Repeat (4th time)
- Inhaling through the nose, inhaling for a count of four, three, two, one,
- Holding the breath for a count of seven, six, five, four, three, two, one,
- Exhaling through the nose, for a count of eight, seven, six, five, four, three, two, one.
Repeat (5th time)
- Inhaling through the nose, inhaling for a count of four, three, two, one,
- Holding the breath for a count of seven, six, five, four, three, two, one,
- Exhaling through the nose, for a count of eight, seven, six, five, four, three, two, one,
- Good
On your next exhale, letting go of the count and bringing your attention and awareness solely to your breathing,
Inhaling through the nose, exhaling through the nose.
Tuning into your body and noticing how you feel in this moment.
And when you are ready you can bring your awareness back into your body, wiggling your fingers and wiggling your toes. Resting a soft smile on your lips and gratitude in your heart. When you are ready you can open your eyes and fully come back to the present moment.
**END EXERCISE**
Great Job!
Take a moment to yourself and notice how you feel.
Are you more relaxed or anxious?
Do you feel stressed or happy?
Remember, you can watch the videos as many times as you like to get the rhythm and pacing of each exercise for leading others through the counts.
Slow and steady, calm, and consistent. Too fast and they can’t keep up which will stress out the body, too slow and they will run out of breath. You want to find a flow and pace accordingly.
Remember it is not a count holding for a second, it’s a rhythmic count that is shorter than a second count.
You will improve with practice. Record yourself once you become comfortable with the exercise and listen to it yourself going through the practice to your voice. This will help you improve your pace and tone.