4-7-8 Calm Breathing Exercise | 15 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise

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  • Опубліковано 24 гру 2024

КОМЕНТАРІ • 140

  • @Jayy-xoxo
    @Jayy-xoxo 7 місяців тому +18

    This is literally the only thing that clams me down and that makes me relaxed. This is perfect, no long intros, no loud or annoying music just pure peacefulness along with his voice. My favorite part is being able to hear the breathing out. Thank you for this.

    • @HandsOnMeditation
      @HandsOnMeditation  7 місяців тому

      I’m glad the exercise is helping you. Have you tried any of the other videos on this channel? Please subscribe to the channel and share with friends.

    • @kateappel7071
      @kateappel7071 6 місяців тому +2

      I love this one it’s clear and simple without all the music and theory

  • @vaschiky
    @vaschiky 6 місяців тому +7

    I saw brain rewire documentary in bbc channel (UA-cam). A women did breathing meditation 30mins daily. Doctors scaned her brain before n post 6 weeks. Doctors seen significant difference in brain. The brains stuctures got changed. I.e The neural lines were changed. She felt patient before taking actions to her thoughts. She told shes thinks how to respond on every action. not blindly doing immediate response.
    Good video.

  • @jonnyboyca
    @jonnyboyca Рік тому +22

    My resting heart rate shot up to 200 and after a few minutes with this went down to 85. Thank you!

    • @becky7008
      @becky7008 8 місяців тому +2

      200? Jeez, what were u doing?

    • @jonnyboyca
      @jonnyboyca 8 місяців тому +2

      @@becky7008 a night of drinking and a really hot hot tub.

    • @PraveenSrJ01
      @PraveenSrJ01 2 місяці тому +2

      That is really cool 🆒

  • @joe-l5s4f
    @joe-l5s4f 10 місяців тому +8

    one can start slow at first,then build up to the max rerquirement for great results. thanks. the breath of life, monks have done this for ages.....slow down,take a pause,breath... peace be with you....

    • @HandsOnMeditation
      @HandsOnMeditation  10 місяців тому

      Thanks for the feedback. Please share with friends. Have you tried any of the other exercises on this channel?

  • @erosagape3231
    @erosagape3231 День тому +1

    Life saver. Literally helped with anxiety when I'm desperate and bp is rising. Many thanks ❤

    • @HandsOnMeditation
      @HandsOnMeditation  23 години тому

      Glad it’s helping. Please share with friends. You may also enjoy some of the other meditations and breathing exercises on this channel.

  • @ergheis1298
    @ergheis1298 Рік тому +53

    I use these all the time, and just when I was hoping for a 15 minute version, it turns out you made one. Thanks so much!

  • @sabasa8116
    @sabasa8116 6 місяців тому +7

    This was AMAZING! As a person with anxiety I was experiencing restlessness and it calmed me down ! Although it was difficult and a bit painful for me to keep up with the timing in breathing but I feel like a weight has been lifted off my shoulder.
    I wish the creator and those seeking for relaxation all the best!

    • @HandsOnMeditation
      @HandsOnMeditation  6 місяців тому +1

      Thank you for the feedback. It means a lot. Have you tried any of the other exercises on this channel? Please subscribe and share with friends.

    • @sabasa8116
      @sabasa8116 6 місяців тому +1

      @@HandsOnMeditation Yes they are all amazing ! I have been using your page for a year now but this specific practice did wonders.

  • @dreamerboy8516
    @dreamerboy8516 Рік тому +13

    i do not regret subscribing to this channel, really calms me down, thank you so so much once again brother
    to everyone's reading this, I love y'all, you got it ! :) peace, love & blessings

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +3

      Thanks for the feedback. Please share the exercise with others. Have you tried any of the other meditations on this channel?

    • @Mymelodyyy888
      @Mymelodyyy888 7 місяців тому +3

      Thanks 💜🙏 We got this!

  • @brianneml2979
    @brianneml2979 4 місяці тому +2

    Just starting this. This goes a bit faster than others and I like that. I’m not good yet at doing long breaths or holds. Thank you. I’ll add this to my nightly routine for a couple of weeks and see how it goes.

    • @HandsOnMeditation
      @HandsOnMeditation  4 місяці тому +2

      Thanks for the feedback. It means a lot. There’s an even faster version for beginners if you want to try that lots of versions on this channel.

    • @brianneml2979
      @brianneml2979 4 місяці тому +1

      @@HandsOnMeditation I’ll look through them today. Thank you.

  • @hildehausikujohannes7664
    @hildehausikujohannes7664 10 місяців тому +2

    Thanks for this therapy session

    • @HandsOnMeditation
      @HandsOnMeditation  10 місяців тому

      You’re welcome. Please subscribe to the channel and share it with friends. Have you tried any of the other video exercises on this channel?

  • @TheFjbeeson
    @TheFjbeeson Рік тому +4

    Excellent work, thanks! After following this practice for awhile, my systolic dropped 20 points.

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Thanks for the feedback. It means a lot! Please share with others and subscribe. Have you tried any of the other exercises on this channel?

  • @esmeederichemont
    @esmeederichemont Рік тому +7

    Love this! Replayed the shorter version over and over. Is it me or are you slowing your count? I love that because it’ll help us slow down our breath (especially exhale) even more.

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +9

      Yes, I'm slowing the count down over time so you can gradually extend your breaths and deepen the relaxation. Glad you enjoy it. I also love this one. Just did it this morning. I'll be posting a 20 minute version soon. Please subscribe and share with others.

    • @ladydredz92
      @ladydredz92 9 місяців тому +1

      ​@HandsOnMeditation if you're slowing down the count, it isn't 4-7-8 breathing then. The numbers are supposed to be the amount of time performing each action.

    • @HandsOnMeditation
      @HandsOnMeditation  9 місяців тому +2

      Yes, the count gradually slows down over time. This allows you to ease into longer breath holds and exhalations as you relax. I'm glad you enjoy the exercises. Have you tried any of the other exercises on this channel?

    • @HandsOnMeditation
      @HandsOnMeditation  9 місяців тому +1

      4-7-8 does not refer to seconds. It is the ratio: inhale/hold/exhale. You can do it faster or slower. In my beginner versions of the exercise, the pace is quicker and easier. In the longer versions, it gradually slows down. You can choose whatever works best for you.

    • @ladydredz92
      @ladydredz92 9 місяців тому +1

      @@HandsOnMeditation based on my own research and my experience with other videos, the numbers are referring to the seconds. I havent used these videos because I prefer those without talking, but I figured I'd give this one a try since it's so much longer than the others I've found. Unfortunately, it was more frustrating than calming given our difference in understanding regarding the count, but I do appreciate your quick response.

  • @priyashelly8486
    @priyashelly8486 Рік тому +12

    Yay! ❤ Thank you for the 15 minute version.

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +4

      Thanks for the feedback. This is a great one. I just practiced it earlier today and enjoyed a deep calm session. Please share with others. Also, if you haven't already, please subscribe. I'll be creating a 20 minute version in the future.

  • @peterstanford7224
    @peterstanford7224 7 місяців тому +1

    Just found this. Thank you. Stay Blessed

    • @HandsOnMeditation
      @HandsOnMeditation  7 місяців тому

      You’re welcome. Please subscribe to the channel and share with friends. You may also enjoy other videos on this channel?

  • @Aryan_offl
    @Aryan_offl 2 місяці тому +1

    Thank you so much. This video is a magic sleeping pill for me indeed. 💙🙏💯

  • @khushboosinghvi2190
    @khushboosinghvi2190 2 місяці тому

    I found peace through this breathing amid of life's chaos. It's jst that it's hard sometimes to breath out till the count of 8. May b with time I might improve upon my breath out timings and my extension

  • @anandann6415
    @anandann6415 11 місяців тому +1

    Thanks sir.after check breathing 4to5 time expense one minute .really touch 🎉

  • @alma7ee
    @alma7ee 2 місяці тому +1

    AMAZING ... I LIKE IT SO MUCH 🥰

    • @HandsOnMeditation
      @HandsOnMeditation  2 місяці тому

      I’m glad it helps. Please share the channel with friends.

  • @sharmilabhalla9647
    @sharmilabhalla9647 Рік тому +3

    Thank you thank you so so much

  • @DraganAlves
    @DraganAlves 11 місяців тому +1

    Thank you!!

  • @johannscheinast1576
    @johannscheinast1576 Рік тому +6

    I very like this calm, deep breathing. I do it after wimhof breathing and my blood pressure comes down from 140/80 to 110/60, sometimes below 100.

  • @papillon9998
    @papillon9998 Рік тому +2

    Perfect! Simple and effective... recommended!!!! 🙏🙏🙏🙌🙌🙌

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      I just also put up a 20 minute version. Have you tried any of the other exercises on this channel?

    • @papillon9998
      @papillon9998 Рік тому +1

      @@HandsOnMeditation will do later🙏🙏🙏

    • @papillon9998
      @papillon9998 Рік тому +1

      @@HandsOnMeditation checkin'

  • @higuain437
    @higuain437 Рік тому +2

    last time, I made a comment in 20 minutes version of this video. I told u that it didn't worked for me and it made me feel weird and dizzy. today I tried again, and today it was better for me. although I can't do 15 minutes. I stopped at 4-5 minutes mark.

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      No worries. Just work at a time and pace that's good for you.

  • @Anxious_deer.777
    @Anxious_deer.777 11 місяців тому +1

    135 before down to 115 in just 4 minutes! Amazing

    • @HandsOnMeditation
      @HandsOnMeditation  11 місяців тому

      Thanks for the feedback. Please subscribe and share with friends. Have you tried any of the other exercises on this channel? You might enjoy some of the other versions of this exercise.

  • @sabasa8116
    @sabasa8116 6 місяців тому +3

    Second day was easier to practice this , It literally works like a drug ! Im amazed by its effect on my whole body. thank you so much !

    • @HandsOnMeditation
      @HandsOnMeditation  6 місяців тому

      You’re welcome. I will be doing the exercise myself this morning. Please share with friends. Have you tried any of the other exercises on this channel?

  • @brendz357
    @brendz357 Рік тому +2

    This works!

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +1

      Thank you for the feedback. Please subscribe and share with friends. Have you tried any of the other exercises on this channel?

  • @mariojansen9601
    @mariojansen9601 Рік тому +2

    The one with 4 min breathhold was my favorit can i find it somewhere else
    Higly appreciate your work
    Thank you😊

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Please subscribe to the channel and click the notifications bell so you know when I get the videos back up. In the meantime, you can watch them on our website www.vividprana.com/videos.
      I will also keep adding new videos with similar content to help people take a moment out of their busy schedules for some mindful relaxation.
      I know what it’s like to have a meditation you are comfortable with, and the thought of losing it is really disruptive. I want to make sure that everybody has free access to the videos whenever they need them. Please share with others.

  • @Faisal.1999
    @Faisal.1999 Рік тому +5

    Thanks 🙏
    Please make 30 minutes

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +5

      Ok. I'll add that to my list. I'm already working on a 20 minute version.

    • @maro8999
      @maro8999 Рік тому +1

      With musik relaxaition

    • @ayawarner5978
      @ayawarner5978 Рік тому +2

      Just loop it for 20 minutes

  • @mickkali
    @mickkali Рік тому +1

    Just stumbled upon you😊
    Is it best inhaling and exhaling out of the nose or mouth ?
    Thank you 🙏

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      In this exercise you inhale through your nose and exhale through your mouth.

  • @sammys117
    @sammys117 Рік тому +6

    This is great can I exhale through my nose instead of my mouth?

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +5

      It's important during the exhale that you can fully relax. If you can maintain a steady strong exhale flow through your nose then it may work for you. Go ahead and try it both ways (exhale through mouth vs. exhale through nose) and let me know how it goes.

    • @关梓潼
      @关梓潼 Рік тому +1

      Hey hi I just feel like using nose to exhale is usually shorter than using my mouth? May I know why is it? And even though I manage to make it longer as using the mouth to exhale, I feel much less relax, could I please tell me why?

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      When you exhale through your mouth it's usually easier and more relaxing because it's a larger opening. You can also make a whoosh sound and hear the breath moving. The exhale is where you let the stress go and allow your muscles to soften.

    • @laisa.
      @laisa. Рік тому +1

      ​@@HandsOnMeditation hi 👋 I'm new to this and feel a little dizzy. I guess that's normal at first, any starter tips? Thanks!

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +2

      It’s natural to feel a little odd if you’re not used to taking slow deep breaths. I suggest starting with the “Learn abdominal breathing” video on this channel. The exercise will help ensure that you take nice effective deep breath’s. And don’t feel that you need to, do the 478 breathing for very long at first. Just listen to your body and do what is comfortable for you.

  • @unknown_foryou
    @unknown_foryou Рік тому +1

    Please make vidio on AUM chanting meditation 🙏🏻🙏🏻

  • @mariojansen9601
    @mariojansen9601 Рік тому +1

    Where are the other videos
    I really miss them

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Please subscribe to the channel and click the notifications bell so you know when I get the videos back up. In the meantime, you can watch them on our website www.vividprana.com/videos.
      I will also keep adding new videos with similar content to help people take a moment out of their busy schedules for some mindful relaxation.
      I know what it’s like to have a meditation you are comfortable with, and the thought of losing it is really disruptive. I want to make sure that everybody has free access to the videos whenever they need them. Please share with others.

  • @vanshikamukheja6513
    @vanshikamukheja6513 3 місяці тому

    Hey peeps, if u need help managing stress, Stress Support Capsules r a must! I’m way more calm and collected now 💯

  • @BALAKRISHNAN-cz7kr
    @BALAKRISHNAN-cz7kr Рік тому +1

    Will it work to improve regeneration of nerve

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      That's a good question for your doctor. I can tell you though that the exercise can promote relaxation and there are many health benefits related to deep breathing.

    • @kellbelll
      @kellbelll Рік тому

      Buy magnesium glycinate for nerves. I had same problem and that helped a lot along with weekly/monthly massages and deep breathing!

  • @bijupalakkad5562
    @bijupalakkad5562 Рік тому +1

    Sir iam using medicines for bp, can i follow this 478 breathing exercise. Pls reply

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +1

      You should listen to your body and do whatever feels best for you. This is just a simple, breathing exercise.

  • @opusarkar1035
    @opusarkar1035 Рік тому +1

    Nice🙏🙏🙏

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Please share with friends. Have you tried any of the other exercises on this channel?

  • @karthik_2112
    @karthik_2112 9 місяців тому +2

    I can't exhale more than 4seconds, within 4 seconds ,i releases my air and again started inhale before next count, is it okey or what will i do to solve it....

    • @HandsOnMeditation
      @HandsOnMeditation  9 місяців тому

      It’s normal to have some difficulty with the exercise if iit is new to you. You should start with the “learn abdominal breathing” video on this channel to ensure you’re taking full breaths. Then try the beginner version of the 478 exercise on this channel.

  • @selvi9739
    @selvi9739 4 місяці тому +1

    good morning

  • @SantoshDeclan0126
    @SantoshDeclan0126 Місяць тому +2

    please help to make a video of 45 minutes..

    • @HandsOnMeditation
      @HandsOnMeditation  Місяць тому

      Good idea. I might do that. There is a 30 minute version on this channel

  • @ashratshafi6196
    @ashratshafi6196 20 днів тому +1

    I block one nostril only then I am able to inhale for 4 seconds..... Is that ok

    • @HandsOnMeditation
      @HandsOnMeditation  18 днів тому

      The exercise is flexible and you can modify it to be more comfortable for you.

  • @sampann13
    @sampann13 Місяць тому +1

    Does it lower your blood flow ?

    • @HandsOnMeditation
      @HandsOnMeditation  Місяць тому

      Relaxation may help lower blood pressure. Please let me know how it helps you.

  • @ngombaandrew8963
    @ngombaandrew8963 Рік тому +4

    I can't inhale up to 4 times at times my nose is blocked

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      No worries. You can do the exercise however it works best for you.

  • @shelahbaylon
    @shelahbaylon Рік тому +1

    i cant do it :( i cant inhale tha t long what to do

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Try the "Learn Abdominal Breathing" exercise on this channel first. Then try the Beginner version of the 487 exercise on this channel.

  • @ignaciof.3092
    @ignaciof.3092 Рік тому +1

    Please add Tummo breathings

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      I will consider adding that. Thank you for the suggestion.

  • @khushbusingh2700
    @khushbusingh2700 2 місяці тому +1

    Does it work for auto immune disease ?

    • @HandsOnMeditation
      @HandsOnMeditation  2 місяці тому

      The exercise can relax you and that may help. There are also a variety of other exercises on the channel that may benefit you.

  • @jimbokraut640
    @jimbokraut640 Рік тому +1

    Please can you create the same 15m version but WITHOUT the background music. There is some music in the background and it's ruining the ability to focus and concentrate. Thanks so much.

  • @papillon9998
    @papillon9998 Рік тому +1

    Is it safe to do this for an hour

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +1

      You should listen to your body and do what works best for you

  • @luckyman9185
    @luckyman9185 Рік тому +1

    Can this exercise help to cure insomnia 😢😢

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Feeling calm and relaxed can definitely help with insomnia. You may also enjoy the meditations on this channel.

  • @uwjfj
    @uwjfj Рік тому +3

    does this technique help people go to sleep by making the brain faint with insufficient amount of oxygen??? I feel like I'm not getting enough air

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому +1

      You should start with the learn, abdominal breathing exercise to ensure that you’re taking full breaths. Then try the beginner version of this exercise. With practice it will be easier to take nice slow, deep breaths, without feeling lightheaded.

  • @williamkilduff9220
    @williamkilduff9220 Рік тому +3

    I always forget about these, and my breathing is terrible.

  • @DevastatingMan
    @DevastatingMan Місяць тому +1

    Its kinda too hard I cant exhale for 8 seconds any tips?

    • @HandsOnMeditation
      @HandsOnMeditation  Місяць тому

      That’s normal when you first begin the exercise. With practice, it becomes easier. You should start with the learn abdominal breathing exercise on this channel and then try the beginner version of the 478 breathing exercise.

    • @AntiFragile_07
      @AntiFragile_07 21 день тому +1

      Breathe slowly then you will be a to do that

  • @lorensolomon1419
    @lorensolomon1419 10 місяців тому +1

    This is what musicians do. I googled does counting and tapping fall asleep @8

    • @HandsOnMeditation
      @HandsOnMeditation  10 місяців тому +1

      If you play a wind instrument, you have a lot of breath work built into your normal schedule

  • @BadiyaAdamu-v2d
    @BadiyaAdamu-v2d Рік тому +2

    I under staded hawto squre breathing step by step

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Please share with friends. Have you tried any of the other exercises on this channel?

  • @JT-uf9td
    @JT-uf9td 3 місяці тому +1

    15 minutes? Aren't you supposed to do only 4 to 8 cycles?

    • @HandsOnMeditation
      @HandsOnMeditation  3 місяці тому +1

      That really depends on how you feel during the exercise. There are shorter versions on this channel also

  • @asharohida1882
    @asharohida1882 Рік тому +1

    There should be hold of 4 counts after exhale. Otherwise perfect!!

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Not sure I understand. What do you mean?

    • @asharohida1882
      @asharohida1882 Рік тому +1

      It should be 4-7-8-4 pattern

    • @asharohida1882
      @asharohida1882 Рік тому +1

      It becomes difficult to inhale immediately after long exhalation of 8 counts

    • @peterdeuschle
      @peterdeuschle Рік тому

      Have you tried the “Learn Abdominal Breathing” video on this channel?

    • @asharohida1882
      @asharohida1882 Рік тому

      No

  • @LOL13262
    @LOL13262 Рік тому +4

    Why do I yawn so much while doing this?? Haha

    • @eyramdrah
      @eyramdrah Рік тому +1

      Vagus nerve stimulation

  • @debraproctor7753
    @debraproctor7753 9 місяців тому +3

    Take the music out

  •  Рік тому +1

    I CAN DO WITHOUT ALL THESE INTRUSIVE ADS!!!!

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      What ads are you seeing?

    •  Рік тому

      The ones that pop up uninvited!
      Where’s UA-cam Premium when you need it?

    •  Рік тому +1

      The ones that pop up uninvited!
      Where’s UA-cam Premium when you need it?

    •  Рік тому

      The ones that pop up uninvited!
      Where’s UA-cam Premium when you need it?

    • @HandsOnMeditation
      @HandsOnMeditation  Рік тому

      Al Black you shouldn’t have ads during the exercise. They might be at beginning or end. I can’t completely stop those. UA-cam premium should stop all ads