Start
- Find a quiet place where you can sit up straight and comfortably, such as the edge of your bed, the floor, or a chair.
- Close your eyes and focus on your breathing or another focal point to be fully present.
- Relax your body by loosening your shoulders, loosening your jaw, and softening your eyebrows.
Mindful meditation for gentle breathing exercises
I think if there’s anything you take away from this meditation series, it’s the 4-7-8 breathing technique outlined in this video. This technique is helpful in a pinch when you’re feeling anxious, experiencing overwhelming emotions, or just want to decompress and relax in less than 5 minutes before bed.
4-7-8 breathing exercises activate the parasympathetic nervous system, the system responsible for relaxation. This calms the sympathetic nervous system, which causes the opposite response, the stress/fight-or-flight response.
Here’s how:
- Close your mouth and breathe in through your nose for a count of four.
- Now count to seven while holding your breath.
- Exhale audibly through your mouth for a count of 8. Breathe out as if you were a fully deflated balloon.
- For best results, repeat this cycle 4 to 8 times daily as often as desired.
This meditation is also part of Verywell Mind’s 30-day meditation email series. Pause and play. Sign up here to subscribe and continue your mindfulness journey with us. Check out our meditation library for more videos.
