Lesson 7: 4-4-4 Breathing Exercise

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Duration: < 15
Style: Pranayama
Level: Beginner
Focus: Evening Yoga
Teacher: Kassandra Reinhardt


Ive been waiting anxiously to share todays lesson with you! Im pulling the crown jewel of tricks for getting to sleep out of my sleeve to finish up our first week together. You have been working hard on bettering your sleep patterns and deserve this special go to treat. This is a simple technique that you can use whenever you experience flare-ups and bouts of insomnia drifting back into your nights. Its basically as easy as counting to 4, then doing that over, and over again. Well, you have to work your breath in there too, but breathing is as easy as well breathing, right? Just press play on the video and Ill show you exactly what I mean. Heads up, this lesson will leave you in Savasana. So get yourself all ready for the night, tuck into bed, and be ready to drift off when the video ends. Focus and Benefits Advanced variations The 4-4-4 method is the beginner variation. Over time you can advance to 4-4-8, where you will be exhaling for a count of 8. Elongating the exhale, and really truly learning to fully exhale all of your breath, will do wonders for your relaxation. Dizziness When you first start practicing pranayama (breathing techniques) you may experience lightheadedness or dizziness. This is normal and shall pass. Start your practice in a safe space, and if you need to stop for today feel free to do so. Hand placement Placing one hand on your belly and one hand on your chest will help you to feel the breath moving through your body. Feel the belly rise as you inhale, then feel the navel dropping down as you exhale. Keep them here for a few rounds while you lay on your back, and then make your way to however is most comfortable for you to drift off to sleep.

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