When life gets too much and there are too many tabs open in the mind…a quick and easy way to get back to calm and groundedness is just what’s needed.
Music and Breath…the 4-7-8 breathing pattern.
The 4-7-8 was developed by Dr. Andrew Weil and is one of my favourite go-to breathing patterns for a quick reset, to slow down the overthinking and to get my centre back to a calmer place. I find counting in my head while breathing a bit distracting, so I made some music to guide the process. It’s useful as a wind down before bed, or to simply find some extra relaxation through the day (and let’s be real, who doesn’t want that).
Find somewhere comfortable, put on your headphones, and follow the guided breathing for four cycles.
Breathe in through your nose for 4 counts.
Hold for 7 counts.
Breathe out through your mouth audibly for 8 counts.
The track guides you through four breathing cycles, then invites your breath to return to its natural rhythm. At that point, just sit back, breathe at a comfortable pace and let the gentle orchestral music take you exactly where you need to go. As always, listen to your body, and return to regular breathing at any time. This breathing practice is easy to add to your daily routine (and possibly more than once).
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I created this music to help me, and am sharing it so it can help you too :)
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*For relaxation use - not a substitute for medical advice. Consult a doctor if you have a heart or respiratory condition, or are pregnant. Settle somewhere comfortable before you begin - never while driving. Always listen to your body, and return to natural breathing at any time.