A Zen Mind Guided Meditations - Soothing Breathwork Meditation (4-7-8): Deep Calm & Relaxation

Episode Date: April 15, 2026

🫧 During this meditation, we move through the 4–7–8 breathing pattern together. This particular breathing pattern is proven to help shift the body out of survival mode and into a more relaxed and calm state of peace and ease.  This is a moderate guidance meditation, meaning you’ll have space to breathe at your own pace, with gentle cues to keep you grounded and on track. This practice is soothing, spacious, and deeply healing for the mind, body, and soul, created to help you release stress, anxiety, or overwhelm, and gently guide you back to yourself. With love, Jo __ Explore more from A Zen Mind ⁠ azenmindglobal.com⁠ Join me on ⁠Instagram⁠ Ad-free + extended episodes on ⁠Patreon⁠ Join the ⁠email list⁠  — This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care. Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.orgend.m. And for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode.

And as always, once the meditation begins, there will be no advertisements and no disruptions. Thank you so much for being here. And welcome to this guided breathwork meditation. Take a moment to find a comfortable position. You may choose to sit or maybe prefer to lie down. Just allowing yourself to settle into what I'm. ever feels most natural for you and taking a moment to notice all of the points of contact between your body and the surface beneath you relaxing and letting go of all the muscles in

your body that you don't need to use right now relaxing your face and dropping your shoulders and slowly closing your eyes or fixating your on a single point in the space around you. If it feels good for you, you may wish to place one hand on your chest and the other on your belly, or simply allow your hands to rest by your sides. Your body to soften, to open. And before we begin, let's just take a moment to notice what you've been carrying. If there's anything on your mind, anything on your heart, any tension in your body. Just recognize it, perhaps label it, without attaching an elaborate story to it, just recognizing it as neither good nor bad or right

or wrong. It's just your current state and without any force. Just give yourself permission to begin letting it go. You don't have to release it all. all at once you don't have to push or force anything away. Rather just set the intention during these next few moments. You can let it loosen even slightly. Letting this practice be a space where you can set it all down and let it go. Envision a bubble beginning to form around you. It's protecting you and encapsulating you.

in this beautiful light, whatever color comes to mind. Maybe it's a blue or a green, maybe it's more vibrant, like a yellow or a pink, perhaps it's clear and iridescent. Whatever comes to mind, this bubble protects you and it's offering you a safe space to just be. to just be with your breath to just be with this moment as we gently clear out any of the outside noise or distractions and we gently turn in towards the breath in the body let's begin with a gentle inhale through the nose to the count of four holding your breath for the count of seven exhaling slowly through the mouth to the count of eight as you breathe in feel the air moving through your nostrils noticing its temperature its texture and as you hold feel your lungs expand your body gently stretching to hold the breath

As you exhale, let everything soften and unwind. Your shoulders dropping even more and your jaw and clenching. Your body melting into the surface beneath you. And if your mind begins to wander, that's okay. Simply guide it back to your breath, to the counting, to this moment of the tension, negativity and letting your body become restored by calm energy, by peace, by positivity, by love, by light. Your body is completely safe to relax in this beautiful bubble of light.

Stay with your breath. Once you feel ready, you may finish the final cycle of your breath. release the counting and give yourself a moment to just return back to your body to the natural inhale and exhale and just noticing how you feel now in the space in this bubble of light of peace noticing how calm and how open and spacious your body might feel and just staying here for a few more moments totally present what a beautiful gift you've just given yourself your body your mind your nervous system your energy all of it once you feel ready you may welcome some movement back into your body by wiggling your face

fingers and your toes, and you may slowly open your eyes, returning to your day or night, with this beautiful, steady, peaceful energy, flowing through you and around you, wishing you so much peace and so much love. Namaste.