What is 4-7-8 breathing?

It's a breathing exercise where you breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

How does 4-7-8 breathing help?

It helps calm the mind, reduces stress, and encourages better control of emotions by activating the relaxation response.

Why is deep breathing important?

Deep breathing helps oxygenate the brain, allowing better control over emotional responses and alleviating stress.

What should I imagine while doing the breathing technique?

Imagine a balloon under your lungs inflating as you breathe in and deflating as you breathe out.

What if I can't hold my breath for 7 seconds?

It's okay to start with shorter intervals and gradually increase them as you practice.

How often should I practice this breathing exercise?

You can practice it whenever you're feeling anxious or as a regular part of a relaxation routine.

What is the 'jumpy monkey' and 'Mr. Smartypants'?

The 'jumpy monkey' refers to an anxious state of mind, while 'Mr. Smartypants' refers to a calm and focused state.

Where should my tongue be during 4-7-8 breathing?

Curl the tip of your tongue to touch the hard ridge behind your upper front teeth.

4-7-8 Calm Breathing Exercise - Relaxing Breath Technique | Meditation I Anxiety reduction and Sleep

00:04:56

https://www.youtube.com/watch?v=PmBYdfv5RSk

Summary

TLDRThis video discusses managing fear and anxiety through the 4-7-8 breathing technique. This technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This method helps quiet the 'jumpy monkey' in your brain, associated with nervousness, by engaging 'Mr. Smartypants,' which represents a calm and focused state. By imagining a balloon under your lungs inflating and deflating, and following a structured breath pattern, you can enhance mental clarity and relaxation. Regular practice can help you face challenges with wisdom and peace instead of succumbing to stress.

Takeaways

🧠 The brain's 'jumpy monkey' can cause stress responses.
🌬️ 4-7-8 breathing calms the mind and reduces anxiety.
🎈 Imagine a balloon expanding with each inhale.
💡 Holding breath for 7 seconds activates relaxation.
🎯 Focus on breathing to allow 'Mr. Smartypants' control.
😌 Regular practice improves emotional regulation.
🔄 Gradually increase intervals for breath holding.
🧘‍♂️ Use as a tool to face challenges peacefully.

Timeline

00:00:00 - 00:04:56
The video explains how fear or nervousness can cause shallow breathing and overactivity in the brain, likened to a "jumpy monkey." To regain control and calm down, it introduces the 4-7-8 breathing technique, which involves deep diaphragmatic breathing. The method requires breathing in for four seconds, holding the breath for seven, and exhaling for eight seconds while imagining inflating and deflating a balloon. The technique helps shift control back to the "smartypants" part of the brain for improved decision-making and calmness.

Mind Map

Frequently Asked Question

What is 4-7-8 breathing?
It's a breathing exercise where you breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
How does 4-7-8 breathing help?
It helps calm the mind, reduces stress, and encourages better control of emotions by activating the relaxation response.
Why is deep breathing important?
Deep breathing helps oxygenate the brain, allowing better control over emotional responses and alleviating stress.
What should I imagine while doing the breathing technique?
Imagine a balloon under your lungs inflating as you breathe in and deflating as you breathe out.
What if I can't hold my breath for 7 seconds?
It's okay to start with shorter intervals and gradually increase them as you practice.
How often should I practice this breathing exercise?
You can practice it whenever you're feeling anxious or as a regular part of a relaxation routine.
What is the 'jumpy monkey' and 'Mr. Smartypants'?
The 'jumpy monkey' refers to an anxious state of mind, while 'Mr. Smartypants' refers to a calm and focused state.
Where should my tongue be during 4-7-8 breathing?
Curl the tip of your tongue to touch the hard ridge behind your upper front teeth.

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Subtitles

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00:00:00
fly with Abel and buy sometimes the
00:00:06
brain goes in overdrive when you are
00:00:08
fearful and nervous say right before a
00:00:11
big test or maybe when you see a bully
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at that time your breathing becomes
00:00:17
really shallow the jumpy monkey in your
00:00:20
brain becomes in control it starts to
00:00:23
pump oxygen really fast so as to make
00:00:25
you run away from that situation at that
00:00:28
time it's important for you to take deep
00:00:31
breaths so that mr. smartypants in your
00:00:33
brain can take control that's when the
00:00:37
four seven eight
00:00:38
breathing is helpful for seven eight
00:00:41
breathing is a lot deeper and we breathe
00:00:44
from our diaphragm imagine there is a
00:00:47
balloon under your lungs and every time
00:00:50
you breathe in the balloon gets bigger
00:00:53
and bigger and then you prick the
00:00:56
balloon and let the air get out slowly
00:00:58
as you exhale the way you do this
00:01:02
exercise is to breathe in deep for four
00:01:04
seconds hold your breath for seven
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seconds and exhale for eight seconds
00:01:11
when you do this imagine the balloon
00:01:13
inflating and then slowly deflating curl
00:01:17
the tip of your tongue up to touch the
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hard Ridge behind your upper front teeth
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if you can't curl it up just touch the
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hard Ridge behind your front teeth now
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let's do the exercise
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sit up straight you may or may not close
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your eyes curl your tongue and bring it
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to the back of front teeth
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breathe in two three four hold two three
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four five six seven breathe out three
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four five six seven eight
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breathe in two three four hold two three
00:02:25
four five six seven breathe out
00:02:33
three four five six seven eight
00:02:43
breathe in two three four hold two three
00:02:54
four five six seven breathe out three
00:03:03
four five six seven eight
00:03:11
breathe in two three four hold two three
00:03:22
four five six seven breathe out three
00:03:31
four five six seven eight
00:03:40
breathe in two three four hold two three
00:03:50
four five six seven breathe out
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three four five six seven eight at the
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end of the last cycle relax and notice
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how you feel
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try to finish with an inner and outer
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smile at the beginning you may not be
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able to hold the breath for seven
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seconds and that's okay just keep trying
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and keep increasing your intervals as
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you practice this exercise you will
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notice you are getting calmer and are
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able to not let jumpy monkey ruin your
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mood you will let mr. smartypants be the
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boss of your day you will not run away
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but will face the situation with wisdom
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and peace