!Panic Attack! 4-7-8 Calm Breathing Exercise | Fast Relief / No Intro | Guided Counting

!Panic Attack! 4-7-8 Calm Breathing Exercise | Fast Relief / No Intro | Guided Counting | Pranayama

Рет қаралды 123,790

3 жыл бұрын

When you need immediate help - This version skips the introduction and provides guided counting throughout to give you the most support. The 4-7-8 rhythmic breathing promotes relaxation and can be used in the event of a panic attack.
The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. The time needed will vary. Around 8 cycles are often recommended, however, ideally you will practice the exercise until your body relaxes.
NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.
If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.
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Пікірлер: 98

@varunkuriakose174 Жыл бұрын

I have done this 5min breathing pratice hundreds of times. Thanks a lot! Could you also make a 10min & 15min versions please? This is the best 4-7-8 breathing video on KZfaq. The voice is calming and guiding at the same time!

@HandsOnMeditation Жыл бұрын

I plan to make longer versions. Thank you for your feedback. Please subscribe to the channel and share with others. You might also enjoy the meditations on this channel.

@priyashelly8486 Жыл бұрын

Same here! I would also love a longer 20 min version. I cannot listen to any other 4-7-8 video. I feel so supported and calmed by the end of my breath work session! Thank you so much @handsonmeditation

@Emisnyan_ 6 ай бұрын

This is the one video i found with no ads. Like when most people search for panic attack breathing we need it NOW.

@HandsOnMeditation 6 ай бұрын

I'm trying to keep this one available for crisis situations. Please share with others.

@pozee1111 2 жыл бұрын

Thank you, thank you for NOT playing music in background. Very relaxing

@HandsOnMeditation 2 жыл бұрын

You're welcome. Please subscribe and share with others.

@rotroom 11 ай бұрын

Ive been having middle of the night panic attacks every night for the last week or so and this vid is the only thing that helps, sometimes i have to listen to it all night

@HandsOnMeditation 11 ай бұрын

I've also used this technique calm down during a panic attack and it was very helpful. I'm glad you are feeling relief. Please share with others.

@Emisnyan_ 6 ай бұрын

Are you okay? 🥺 If you need someone to talk to we could chat somewhere.

@rotroom 6 ай бұрын

@@Emisnyan_ aw thanks so much for asking. im ok, my middle of the night panic attacks still occur but far less frequently.

@delapenaandrewjhonb.5321 2 ай бұрын

Same. Rn. I'm having panic attacks.

@TheGatewayProductions 3 жыл бұрын

Huge thanks for this video! Panic attacks are devastating but we can learn to fight them! Well done!

@HandsOnMeditation 3 жыл бұрын

Yes. Please share with others.

@subsuicidesilence 2 жыл бұрын

Thank you for this video, I just woke up with racing heart and thoughts and this has calmed me down. Not the first time I’ve used this video either.

@HandsOnMeditation 2 жыл бұрын

You're so welcome! Please share with others and subscribe to stay updated.

@rotroom 10 ай бұрын

I watch this video all the time. I have panic attacks so often. Its the only thing that helps

@HandsOnMeditation 10 ай бұрын

Have you tried any of the other exercises on this channel?

@roemerblom6343 3 жыл бұрын

Great stuff!

@dianegilbank5095 Жыл бұрын

Appreciate this for that quick calm down very much. Thank you

@HandsOnMeditation Жыл бұрын

Your welcome. Please subscribe and share with others. You may also like the meditations on this channel.

@delapenaandrewjhonb.5321 2 ай бұрын

Thank you so much for making this video. I'm suffering from panic attacks these past few days and this breathing exercise helps me a lot. I can't sleep but after i did this a lot of times, I can sleep.

@HandsOnMeditation 2 ай бұрын

You might also enjoy the other exercises on this channel.

@monikakozik6689 Ай бұрын

Thank you ! For walking me through this awful experiencce!!!❤❤❤

@HandsOnMeditation Ай бұрын

There are other versions of the exercise on this channel. You might want to try some of those also. I’m glad the video helped you. Please subscribe to the channel and share with friends.

@nishatapkire6218 Жыл бұрын

It's really panic attacking video.. I feels my heart beat clearly 💗 Thank u so much for this video 😊

@HandsOnMeditation Жыл бұрын

Glad you enjoyed it! Thank you for the feedback. It means a lot. You may also enjoy the meditations on this channel. Please subscribe and share with others.

@rosamackenzie2368 Жыл бұрын

10/10 - I love this video, so well guided

@HandsOnMeditation Жыл бұрын

I'm glad you enjoy the exercise. Please subscribe and share with others. You may also enjoy the meditations on this channel.

@Healingwithzo 3 ай бұрын

love the encouragement. i do this twice and my brain centers i feel better and calmer

@HandsOnMeditation 3 ай бұрын

Thanks for the feedback. I’m glad this is helping you. There are also longer versions of the exercise on this channel if you’d like to try those. Please subscribe and share with friends.

@marlyramsey7783 3 жыл бұрын

Very grateful to have found this, it’s so well done. Thanks so much for posting it!

@HandsOnMeditation 3 жыл бұрын

Please share.

@jessicakroll6873 3 жыл бұрын

Thanks so much, really appreciate you sharing this!

@HandsOnMeditation 3 жыл бұрын

Glad it helps you. Please share.

@MilouAT Жыл бұрын

Thank you so much! :)

@HandsOnMeditation Жыл бұрын

You're welcome. I appreciate the feedback. Please share with others and subscribe. You may also enjoy the meditations on this channel.

@VinayKumar-nk9oe 2 жыл бұрын

thank you for such video

@HandsOnMeditation 2 жыл бұрын

You're welcome. Please subscribe and try some of the other videos on this channel also. I think you'll enjoy them.

@satosakiko9818 3 жыл бұрын

Thank you for your good guide of breathing.

@HandsOnMeditation 3 жыл бұрын

You're welcome. Please share.

@rohitpandey9986 2 жыл бұрын

Thanks for this creativity. Was following your old video and you covered it's shortcomings this time.

@HandsOnMeditation 2 жыл бұрын

Thanks. Please share with others and try some of the other content on my channel.

@JSway-fp4mj Жыл бұрын

Thank you so very much for this. Much love and appreciation.

@HandsOnMeditation Жыл бұрын

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

@JSway-fp4mj Жыл бұрын

@@HandsOnMeditation I have tried others, but this is the one I keep coming back to. I don't have panic attacks, but I love this form of breath work and I do it almost daily after I meditate. It's such a simple video, but also perfectly amazing for good, grounding, morning breath work. Thanks again!

@rotroom 10 ай бұрын

I just want the panic attacks to stop

@HandsOnMeditation 10 ай бұрын

I hope you have a support group. It's important to talk about. You are in good company. More people than you know are feeling the same.

@Gee55568 2 жыл бұрын

One of the best breathing exercises I’ve found on here! You guys should definitely post more or different variations. Much love and appreciation ❤️❤️

@HandsOnMeditation 2 жыл бұрын

Glad you enjoyed the exercise. There is also a beginner version and progressively slowing version on this channel. And I will soon have a new exercise featuring breath holds like Wim Hof uses. Please share with others.

@varunkuriakose174 Жыл бұрын

@arin1902 6 ай бұрын

i have daily panic attacks and this stops them 90% of the time

@HandsOnMeditation 6 ай бұрын

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

@prashantmarwaha5214 2 жыл бұрын

This is great. Thank you. one request - Please also make a video on X 4X 2X breathing (5 in - Hold 20 - out 10).

@HandsOnMeditation 2 жыл бұрын

I'm not familiar with that technique however I am creating a 35 cycle breaths with extended hold video (popularized by Wim Hof) Its really effective

@jaywolf4073 2 жыл бұрын

@@HandsOnMeditation yesssss. I literally listen to this vid every am and lunch breach

@HandsOnMeditation 2 жыл бұрын

Glad you enjoy the vid. Please tell others.

@HandsOnMeditation 2 жыл бұрын

I'll look into it.

@la-leopard-lady 6 ай бұрын

I enjoy doing several of your videos regularly, thank you! Do you have one that is specifically for waking up/energy in the morning?

@HandsOnMeditation 6 ай бұрын

Have you tried any of the other exercises on this channel? There are a number of different approaches. You should experiment and see what works best for you. I usually start the day with a dip in our cold plunge. Then do some light exercises and meditate.

@maggiep265 Жыл бұрын

I can't do the 7 and 8. Is that normal? Will I ever be able to? I have asthma and my number 1 cause of anxiety is my lung condition.

@HandsOnMeditation Жыл бұрын

This version has a challenging pace. You should start with the "Learn Abdominal Breathing" exercise on this channel to ensure you are taking effective breaths. Then try the beginner version of the "478" Exercise.

@parivlog56 9 ай бұрын

This video is very helpful to me I am facing breathing problem since some days so how many times can I practice this meditation

@HandsOnMeditation 9 ай бұрын

You can practice as many times as you would like. Just listen to your body and do what feels best to you. Have you tried any of the other meditations on this channel?

@parivlog56 9 ай бұрын

@@HandsOnMeditation 10 mints meditation I have tried

@partlycloudyoptimist809 Жыл бұрын

Trying to do this locked in a bathroom at work.

@HandsOnMeditation Жыл бұрын

If that works, great. I meditate in a closet at home. The clothes create a nice sound barrier.

@karlathwaitesgaming2853 2 жыл бұрын

Works well but who struggles inhale and exhale for that long?

@karlathwaitesgaming2853 2 жыл бұрын

I must be dou g something how ever many times I try I can inhale and exhale for that long I get out offf breath

@HandsOnMeditation 2 жыл бұрын

You may want to start by working on your breathing technique kzfaq.info/get/bejne/d9Zxpq6Vmc69mas.html

@IAmLeBronJamesJr 3 ай бұрын

When should one see benefits from doing this?

@HandsOnMeditation 3 ай бұрын

It really depends on the state you are in when you practice the exercise. Some days when you are especially receptive, you will notice an immediate sense of relaxation. Other days if you are under a lot of stress, it may not be so obvious, but it is helping. It’s like stretching a muscle. You don’t suddenly become flexible. But it’s healthy to keep your muscles limber and it helps your overall well-being. If you are especially stressed. And you may also benefit from spending more time with the exercise. You can repeat this video several times or try one of the longer version on this channel. I often use the 20 minute 478 breathing exercise version. Sometimes it takes me a good 10 minutes to start calming down.

@malleshgoud6744 Жыл бұрын

Inhale through nose.. Exhale from mouth. Is it right?

@HandsOnMeditation Жыл бұрын

Yes

@halamanmamamo9437 2 жыл бұрын

What does it mean when your back hurts while doing this?

@HandsOnMeditation 2 жыл бұрын

Maybe you are straining to sit up during the exercise. You can try laying down and see if that makes you more comfortable. You also may want to try the Abdominal Breathing video on this channel.

@Emisnyan_ 6 ай бұрын

It does for me too

@rotroom 10 ай бұрын

I have emetophobia and i always wake up scared im gonna be sick. Im on antibiotics right now and they are maki g me feel very ill in middle of night. Feeling scared.

@HandsOnMeditation 10 ай бұрын

I hope the exercise helps you.

@DushiPerera 6 ай бұрын

Exhale is it from the mouth

@HandsOnMeditation 6 ай бұрын

Yes

@happygirl9614 2 жыл бұрын

nose only or exhale with mouth?

@HandsOnMeditation 2 жыл бұрын

Inhale with nose. Exhale with mouth.

@happygirl9614 2 жыл бұрын

@@HandsOnMeditation Thank you

@JugalSingh 2 жыл бұрын

I wanna like this, but the exhales are always too long for me and by the end im always even more out of breath than I was before.

@HandsOnMeditation 2 жыл бұрын

It's challenging at 1st but gets easier with practice. You may want to start with the beginner version of the 478 breathing exercise on this channel. You might also want to try the learn abdominal breathing exercise. Please share with others.

@JugalSingh Жыл бұрын

@@HandsOnMeditation I would like to let you know now, that at this point I can do this perfectly. I realized I wasn't inhaling as much as I could, Expanding all the way. Thank you very much for this btw. I use this video multiple times a day to calm myself.

@HandsOnMeditation Жыл бұрын

So glad it's helping. Please tell others. You may also like the meditations on this channel.

@JugalSingh Жыл бұрын

@@HandsOnMeditation okay I will

@WidexHearingCentre 3 жыл бұрын

make this same video long for 30mins over plz

@barbaracronin4164 2 жыл бұрын

Wider: put it on “loop” setting for this exercise!

@HandsOnMeditation 2 жыл бұрын

I'll look into that

@ashsharma28 3 жыл бұрын

4:56 Whatt! You guys closed your eyes!?!🤷

@nathaliedilewyns4886 2 жыл бұрын

🧀 Inhale, 1, 2, Brie, 4... 🧀

@rotroom 8 ай бұрын

I think about this comment now every time im having a panic attack lol

@nathaliedilewyns4886 8 ай бұрын

@@rotroom you're welcome😋

@Alexander099 Жыл бұрын

Hey im here from the first video and you recommended me to do this video instead cause it has no intro and thank you so much i feel like my insomnia is slowly disappearing ✨🙏🫶

@HandsOnMeditation Жыл бұрын

That’s really great. Thank you for the feedback. You may also enjoy the meditations on this channel. Please subscribe and share with others.