The 4-7-8 Relaxing Breath Exercise
This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.
This is a simple exercise that takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth, making a whoosh sound to a count of 8.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.
There is a rhythm and pace to life. If we push too hard against it with impatience, expectations and demands, it doesn’t serve us.
Yes, you create your reality, but there is a bigger picture, and there can be optimum times for certain events to occur, or a series of steps and inner changes that may be appropriate to occur first to facilitate a manifestation, which you may not be consciously aware of. These can help lay foundation, be it practically, mentally, emotionally, etc.
The moon waxes and wanes, night follows day, seasons change. Just as nature has a rhythm to it, so do you and your life. There are ebbs and flows of energy occurring in your being and life. There are optimum times to reap, plant and sow, etc. Obviously, choice is always yours for the taking, and life always yours for the making! This message is about the qualities of patience in that dance of creation.
Be sensitive to the flow of energy and times in your life, and patient where needed. Baby steps can lead to monumental change. Rushing isn’t always productive. In fact, time often slows down when you do!
Keep momentum, but allow life to have cadence, allow yourself to pause, give yourself permission to rest and recharge when necessary, to reflect, pause and ponder, and spur forward when you feel called, etc.
Listen to your heart and your body regarding when to act and when not to, and be patient with the movement of events in your life. Do your bit physically, mentally, emotionally, and spiritually (desire, dream, open to inspiration, believe, act, open to receive, etc.), and trust things are turning in your favour as you move towards your visions and goals. Don’t try to force or control things, be positive and expectant, but relaxed, open, trusting and patient.
Take having a conversation with someone, as an example. There are times to listen, and times to speak. There are times to pause. There are magic moments when eyes meet and feelings flicker and speak beyond words. There is a movement, a dance. Just as you pay attention in conversation and are sensitive and patient with this flow of movement, be so in all areas of your life. Listen to your intuition and what your expanded wise self wants to share about the movement, changes, initiations and instigations in your life.
Being patient is about changing gears when and where necessary, and allowing life to move in accordance and harmony with divine will; to weave your life co-creatively with the universe.
You are living in an energy field, a potential field of dreams.
The field is like a room around you. It’s a room lit up by the strongest emotion you carry.
Granted at times, that “dominant” emotion can be sadness, loneliness or fear.
You can change that field naturally and easily.
When you do, Hey Presto!
It leashes the law of attraction in your life instantly.
People behave like magnets with their personal energy fields. But more often than not, they are pointing the magnet in the wrong direction.
For instance, they say
“When I get what I want, then I’ll be fulfilled.”
“When I find my true love, then I’ll feel better about myself.”
Or my personal favorite
“When I’m happy, then I’ll feel grateful and blessed.”
It’s all the wrong way round of course.
So what works best?
You create the magnetic field for the thing you desire, in advance.
It’s called “going first”. The universe delights in playing this game with you.
Instead of trying to force things to change, what you do is create an energy space in which the change you desire is compelled to show up.
For instance, If you desire more money landing in your bank account…or to feel the loving embrace of a new partner…or the experience of your body, mind and spirit awakening with health and blissful energy…
Then think first about how that would feel.
What will it be like when your dreams manifest? What will it change about your energy and your attitude?
CREATE THOSE FEELINGS AND EMOTIONS RIGHT NOW!
Sure enough, the required abundance will shortly begin to grow and show itself. Just as green shoots appear in springtime. Just as the sun rises in the morning sky.
Can this really, and finally happen for you?
By simply doubting you can get the life you want, is also an example of going first. The universe follows suit with more “doubt energy”.
A lot of people fall into this trap. They sadly make life very, very difficult for themselves.
By “going first” with gratitude, hope, positivity, you literally force the universe to start manifesting your dreams. This philosophy can be summed up in three words… “Field of Dreams”
Just like Kevin Costner in the movie of the same name, you start with building a space. Decide what you want and build an energy field that “points the magnet”.
OK, so he built a baseball field and players showed up.
But you could just as easily build a field for happiness, wealth, true love, wonderful health. Anything you choose to ask of the universe is infinitely more likely to show up in the right magnetic field. This is a scientific fact as powerful as gravity.
Try this out for yourself. It’s simple. All you’re really doing is creating an energy space in which the universe can deliver the corresponding goodies.
If you are personally struggling right now, you are living in the wrong energy field.
And it’s so much easier to change this than you think. You just need to practice pointing the magnet correctly.
You’ll soon get the hang of it.
As you become skilled at the process, the universe will start delivering more and more of what you want into your life.
Another way to achieve this is to rediscover the magical energy of childhood.
Acknowledge the vast seams of hidden treasure in your own consciousness. And be prepared to free it…unleash it in your life.
So much of the joy children are capable of experiencing comes from their natural ability to simply connect to a field of dreams – to tune effortlessly into a magical frequency in which wonderful things appear.
Children just know how to point the magnet. They have their own magical place the adults don’t know about. They still believe they have magical powers (like invisibility and talking silently with animals).
As adults we can re-learn SO much from their beautiful processes.
Imagine walking out the door today and instead of saying to yourself “I’m going to work” …you say, just like a child would
“I’m going out to play!”
You will be creating a field of dreams in your day ahead. And every day would now be a more exciting adventure than the next.
A Simple Secret To A Better Life ~ Gratitude
Despite circumstances around you, make sure you shower yourself with loving thoughts and deep gratitude for the blessings you currently have. Even simple physical things you may take for grated, such as reading this report, require intelligence and competence. Acknowledge yourself for simple pleasures and build from here.
When you write things down you anchor them. State what you are grateful for in a positive way. Because your subconscious mind operates in the present, it lives as though your thoughts are real.
To make this process most effective choose something from each area of your life:
- Your everyday relationships with others.
- Something that drives you and makes you who you are.
- Something that you feel excited about emotionally.
- Something about your health or body you appreciate.
- Then choose at least one more appreciation.
By using this addition to the practice of gratitude, you amplify its effect.
Read your statements of gratitude aloud to make certain that you hear what you wrote and so your subconscious mind receives your words as though you are hearing them from another person.
“Seed” your life with what you imagine and dream. Watch it build and happen. Gratitude feeds on itself.
They lived and died to give us a better platform to speak about our oppression (our Holocaust) as well as our victories. They are best honored by continuing the spirit of their mission: Orphan quotes; and an X on a cap is not how serious people honor their ancestors. Not being critical of their shortcomings is also not how a progressive people honor their ancestors. We must therefore build upon their legacy to bring about a new African future. Consciousness demands that we reflect on their contributions but studying them with these factors in mind.
What do you want?
What is it you really want? Do you know? Are you clearer in some areas than others? Is there an area of your life that feels foggy that it may help to get clearer on what your HEART truly desires?
One way to invite more of what you love into your life is to get clear about what you love, what brings you happiness and joy, whether it be in the area of relationships, career, fun, etc., and whether they are experiences of being, doing or having (being more at peace/centred/joyous/adventurous, doing more exercise/giving/laughing, having greater wealth/a new home/more holidays, etc).
When you are clear about what you want it is easier to put your focus towards that end, and direct your thoughts and imagination into the manifestation of those realities, as well as take practical steps towards them.
Get in touch with what your heart really wants, your deepest wishes, passions and joys.
Getting clear on what you want will also shift your orientation and focus away from what you don’t want.
Obstacles are what you see when you take your eyes off your goal.” ~Henry Ford
Have you been focusing on your past, on pain, negative situations, doubts, fears, and so on, rather than bright futures? I’m not suggesting denying certain thoughts and feelings (you may want to acknowledge them to process and release where necessary), but the message here is to shift your attention towards the positive and align to the bright futures to assist in drawing them into your reality now.
Shift your focus from fears and problems to solutions and desired outcomes.
It is sometimes possible that you have a split mind about what you want, where consciously you want one thing, yet unconsciously there may be a hidden agenda, resistances, unconscious motives or limiting beliefs that run counter to those outcomes. Becoming conscious of these can help, as what you recognize and acknowledge you can do something about, resolve, let go, integrate, change, move beyond, etc.
Are you allowing yourself to dream and get in touch with what would make your heart sing and bring utmost joy in all areas of your life?
Pick an area of your life you’re wanting to enhance, whether it’s social, romantic, career or health, and write down what it is you really want, what you wish to be experiencing, how you wish to be feeling, what you wish to be doing, being and having.
You can even discover some wants by looking at what you don’t like in your life and deciding what you would like instead “xyz” that is currently the case in your reality.
What do you really LOVE? What makes you come alive and lights up your soul? What are your gifts, talents, passions and joys?
After writing down what your wants, write down why that want is important to you. This can be revealing. Perhaps it’s more freedom that you’re seeking, and that’s why you want a change in your career, for example, or greater love, fulfilment, peace, expression, creativity, acknowledgement, etc.
You can, of course, turn your wants into goals. Either way, writing down your desires in itself asserts your wishes to the universe and clarifies them for you also. Get in touch with your deepest wishes, be intimate and open with yourself, and announce them in writing. This can help you unearth them and from there on, focus and work towards them.
You can get more specific with goals-setting, time-lines, action steps, etc., if this is something that resonates, but start by getting in touch with what your heart really desires so the universe can assist you more, and YOU can assist you more, in manifesting them. Doing so will give you greater clarity and direction so you can take more solid steps, and ignite momentum and enthusiasm.
written by Aine Belton
All magic is in the will. Change the pattern, and you change the result. Make it accurate, profound, courageous ad positive. Your personal application of this secret to your own life will change everything for the better.