Practice: The 4-8 Breath: A Simple Path to Nervous System Regulation

Take a deep breath and join us for a transformative journey into the power of conscious breathing. Today's episode features a guided 4-8 breathing practice that serves as both a nervous system reset and a gateway to manifestation.

As day seven of our 30-day manifestation challenge, this episode centers on a deceptively simple yet neurologically profound breathing technique. The practice invites you to inhale for a count of four and extend your exhale to a count of eight – a pattern that activates your parasympathetic nervous system and shifts you into a state of calm receptivity. Lizzy guides you through this practice with gentle cues, creating space for you to experience firsthand how just ten intentional breaths can transform your energetic state.

What makes this practice especially powerful is its connection to manifestation. Rather than approaching your dreams and desires from a place of striving or hustling, this breathwork creates the internal conditions for effortless co-creation. The guided session incorporates grounding affirmations that reinforce your capacity to receive and align with what you're calling in. As Lizzy beautifully reminds us, "You don't need to hustle your way through manifestation. You can breathe your way there."

Whether you're feeling scattered, overwhelmed, or simply disconnected from your purpose, this portable practice offers an immediate pathway back to center. Bookmark this episode and return to it whenever you need to regulate your nervous system and open yourself to the possibilities that await when you approach life from a place of presence rather than pressure. Ready to transform your relationship with manifestation? Your journey begins with a single breath.

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Episode Transcript

Speaker 1 (00:08):
Hi, I'm Lizzie and I'm Nikki.
Have you ever felt that yourlife was missing purpose, joy or
deep connection?
Welcome to the Modern ZenCollective Podcast, where we
embrace holistic living for ajoyful, purpose-driven life.
In today's episode, we will besharing one of the practices we

(00:29):
use to help us release, receive,come back into alignment and
connect with the divinity withinand all around us.
We hope you enjoy it andcontinue to join us weekly on
the Modern Zen CollectivePodcast, elevating your mind and
spirit.
And now today's practice.

(01:04):
Hi, love, welcome to this guidedbreathwork practice.
Lizzie here, and I'm so honoredto be here on day seven of our
30-day manifestation challenge.
Today we're going to be doing a4-8 breathing practice.
It is a simple but verypowerful technique that helps to

(01:29):
regulate your nervous system.
It allows you to calm down,slow down, move into that rest
and digest.
So that's what we're going forhere, and if there's any point
in your day where you ever feellike you're just too frantic or
moving a little too quickly, Ihighly recommend coming back to
this practice.
We're going to be inhaling andexhaling through our noses for a

(01:53):
count of four on the inhale anda count of eight on the exhale,
if you choose to do this at anytime on your own, I always
recommend doing it for 10breaths because it takes at
least six to get that nervoussystem to change, to flip into
that, rest and digest.
So at a minimum, six, but ten,is always a good number, good

(02:17):
round number, when you're doingany sort of breathwork practice
on your own.
So just take a moment to find acomfortable position and we'll
begin in a moment.
Allow yourself to be maybeseated with a nice and tall
spine, or allow yourself to liedown, if that feels better today

(02:39):
, with your palms open up andrelaxed.
Close your eyes, if you haven'talready done so, and gently
bring your awareness to yourbreath, notice what it's like.

(03:06):
And now take a moment to noticeyour body.
Are there any places of tensionthat you can just release and
let go?
Just settle back in and take adeep, cleansing breath in

(03:39):
through the nose and let it allgo.
The mouth, let your body beginto soften.
Roll out those shoulders, relaxyour jaw, allow your belly to

(03:59):
soften and invite your breath tomove deeper.
Now let's begin this 4-8 breathtogether and I'll count the
first few rounds for you andthen we'll move into silence.

(04:25):
Now let go of all of the breathin your belly, in your chest,
and inhale through your nose forone, two, three, four.
Exhale through the nose eight,seven, six, five, four, three, 3

(04:52):
, 4,.
Exhale 8, 7, 6, 5, 4, 3, 2, 1,.
Inhale 1, 2, 3, 4, exhale 8, 7,6, 5, four, three, two.

(05:20):
One.
Inhale one, two, three, four.
Exhale eight, seven, six, five,four, 3, 2, 1.
Now continue on your own for afew more rounds, inhaling

(05:46):
through your nose for 4.
And exhaling through your nosefor 8.
Allow your breath to be youranchor, let the exhale lengthen

(06:07):
and let the body settle.

Speaker 2 (06:50):
The.

Speaker 1 (07:11):
If your mind wanders, just slowly bring it back to
your breath, bring it back tothe counting and just continue.

Speaker 2 (07:23):
The.

Speaker 1 (08:10):
Now slowly let go of any counting and allow yourself
to return to your natural breath, feel the stillness you have
created and notice what it feelslike in your body to be calm,

(08:34):
centered and ready.
Repeat, silently or out loud Iam grounded, I am present, I am

(08:55):
open to receive, I am ready toco-create with ease and trust.
Now let's bring some movementback in.
Gently wiggle your fingers andyour toes, maybe roll out your
wrists.
Wiggle your fingers and yourtoes, maybe roll out your wrists
or your ankles or yourshoulders, and take a final deep

(09:18):
breath in through the nose andsigh it all out through the
mouth.
And, whenever you're ready,slowly fly your eyes open and
welcome back.
If this practice supported youtoday, just return to it anytime

(09:44):
you feel scattered ordisconnected.
Don't need to hustle your waythrough manifestation.
You can breathe your way there.
So, honored to walk beside youthis month, let's go co-create
something beautiful.
I'll see y'all next time.
Have a great day.

Speaker 2 (10:06):
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