Affirmation Breathing · Energy & Strength · 4-7-8 · 5 Minutes · Alpine Lake

Five minutes of 4-7-8 breathing with silent affirmations at a still mountain lake in the Swiss Alps – a slow rhythm with a long out-breath, combined with words you carry through each breath. How it works A short card at the start shows the words. Then follow the tones: a soft, higher singing-bowl tone carries the in-breath, silence marks the hold, a deep, warm tone carries the out-breath. On screen the circle on the lake widens as you breathe in; while you hold, one ring appears each second – seven in all; as you breathe out, everything settles back to the centre. Beneath the tones, a calm ambient piece («The Inner Sound») flows quietly in the background. Breathe in for 4 seconds and silently say: "I breathe in energy and strength …" Hold for 7 seconds and let the words settle. Breathe out for 8 seconds and silently say: "I breathe out tiredness and all negativity …" Make it your own Feel free to choose your own words – whatever you need today. For example: "I breathe in calm … I breathe out tension …" "I breathe in lightness … I breathe out all my fears …" "I breathe in peace … I breathe out the day …" You can also leave the words out completely and simply follow the 4-7-8 rhythm with the music at the lake. 0:00 The words for this session 0:15 Breathing begins (16 cycles) 4:34 Slow fade-out How to practise – Sit comfortably with your back straight, or lie down. – Rest the tip of your tongue just behind your upper front teeth. – Higher tone: breathe in quietly through the nose (4 s) and silently say your words. – Silence: hold the breath gently, without straining (7 s). – Lower tone: breathe out slowly through the mouth, lips softly pursed (8 s), and let go. – Keep it light. If the hold feels long, shorten it and rejoin on the next tone. New to 4-7-8? Dr. Andrew Weil, who developed the technique from yogic pranayama, recommends four breaths in a row for the first month, and up to eight later on. This session runs longer so you can join and stop whenever you like: start with four cycles (to about 1:31), then breathe normally and simply stay with the lake. Prefer breathing without a hold? Try the Affirmation Breathing 5-5 sessions on this channel. Please note A little light-headedness can occur at first – stop and breathe normally if it does. Do not practise while driving, in water or anywhere you need full attention. If you are pregnant or have a heart, lung or blood-pressure condition, talk to your doctor before practising breath holds. — The Breathing Brook · slow, guided breathing in the quiet of nature No voice. A short card at the start shows the words; then follow the tones: higher tone – breathe in, silence – hold, lower tone – breathe out. More sessions:    / @thebreathingbrook   Music: «The Inner Sound» by Jesse Gallagher (YouTube Audio Library). Breathing exercises are not a substitute for medical care. If you feel dizzy or unwell, stop and breathe normally.