Calming 4-7-8 breathing practice to soothe the nervous system ｜ gentle movement ｜ 15 min pranayama

Start with gentle movement to open up the body and then experience the calming effects of deep breathing through this 15-minute practice that gradually introduces and follows the 4-7-8 rhythmic breathing to soothe the nervous system and encourage a deep state of relaxation and support you to fall asleep. Hope you enjoy this practice xox p Notes: This breathing/pranayama practice follows the rhythm of inhaling for a count of 4, retaining the breath for a count of 7, and exhaling for a count of 8. If the breath retention becomes too strained or feels unhelpful in anyway (i.e. increasing anxiety), please let the breath retention go and simply follow the inhale and exhale. Also, if you need to take a break or adjust the length of the inhale, retention and exhale, please feel free, however try to maintain the ratios if possible.

July 13, 2025

By Paula Lay