4-7-8 Breathing Practice

4-7-8 Breathing Teaching

Induction 1:  The following recording is the induction for hypnosis as practiced in session.  It includes the eye fixation, deepening technique of moving down 10 levels, the safe place, and the wise adult.  Allow yourself up to 30 minutes to practice this induction.  Be sure to create a safe environment in which you have limited distractions and set the intention for what you would like to experience.  With regular practice listening to this recording, your inductions during sessions will be much more rapid and you will find it easier to achieve a deep level of trance.

Heart Focused Breathing Technique Teaching

Heart Focused Breathing Technique Short Version

Self-Hypnosis Short Version

This includes a brief explanation.  The actual practice includes 7 steps:  1) rating you stress level 2) Making your anchor and going to your safe, relaxing spot 3) Checking the eyelids 4) Making anchor and going to your safe, relaxing spot 5) Repeating the affirmation you are using or the following:  I am safe.  I am calm.  I choose to be here.  6) Going back to your safe spot again 7) Checking your stress level again and noticing in your body any changes in sensations.   This entire practice can be done in about a minute with some practice and is designed to support you interrupting patterns of thinking, feeling, or behaving that are ineffective or unhealthy.

Client Resources

Please print the following forms and bring them to your first appointment:


Recommended Reading:

  • Highly Recommended: Germer, C. K. (2009). The mindful path to self-compassion: Freeing yourself from destructive thoughts and emotions.New York: Guilford Press.
  • Bennett-Goleman, T. (2001). Emotional alchemy: How the mind can heal the heart.New York: Three Rivers Press.
  • Brach, T. (2003) Radical Acceptance: Embracing your life with the heart of a Buddha. New York: Bantam.
  • Brown, B. (1999). Soul without shame: A guide to liberating yourself from the judge within. Boston: Shambala.
  • Brown, B. (2010). The Gifts of Imperfection. Center City, MN: Hazelden.
  • Feldman, C. (2005). Compassion: Listening to the cries of the world. Berkeley: Rodmell Press.
  • Gilbert, P. (2009). The compassionate mind. London: Constable.
  • Goldstein, E. (2015). Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion.  New York: Simon & Schuster.
  • Goldstein, J., & Kornfield, J. (1987). Seeking the heart of wisdom: The path of insight meditation. Boston: Shambhala.
  • Hanh, T. N. (1997). Teachings on love. Berkeley, CA: Parallax Press.
  • Kornfield, J. (1993). A path with heart. New York: Bantam Books.
  • Marlowe, S. (2016). My new best friend. Summerville, MA: Wisdom Publications.
  • Rosenberg, M. (2003). Nonviolent Communication: A Language of Life. Encinitas, CA: Puddledancer Press.
  • Salzberg, S. (1997). Lovingkindness: The revolutionary art of happiness. Boston: Shambala.
  • Salzberg, S. (2005). The force of kindness: change your life with love and compassion. Boulder, CO: Sounds True.
  • Robert Augustus Masters
    • Emotional Intimacy
    • To Be a Man

    John Wellwood, PhD.

    • Perfect Love, Imperfect Relationship

    Dianne Zimberoff

    • Breaking Free of the Victim Trap

    Jane Nelson

    • Positive Discipline

    Jane Nelson & Lynn Lott

    • Positive Discipline for Teenagers



    https://www.tarabrach.com/ – Insight meditation teacher/psychologist offers podcasts and meditations
    http://www.rickhanson.net – Neuro-psycho-biologist and meditation instructor with great resources on how to re-wire your brain for happiness
    http://www.drdansiegel.com – Lots of resources on Mindsight, mindfulness
    http://www.thehappinesstrap.com/ – Acceptance and Commitment Therapy site with resources.
    http://www.wellness-institute.org/ – Heart Centered Hypnotherapy site with resources on trainings
    http://www.johnwelwood.com/ – Transpersonal Psychologist with readings on love and relationships
    http://heartmath.org/ – Heart Math Institute site with resources and research
    https://insighttimer.com/ – Great app for your phone with guided meditations and timer
    http://www.additudemag.com – Resource for adults or parents with ADHD
    http://www.depressionconnection.org – Resources for those suffering from depression
    http://greatergood.berkeley.edu – Research and resources on positive psychology
    https://www.positivediscipline.com – Site for articles and research on Positive Discipline parenting
    http://goodtherapy.org – Lots of resources on mental health disorders and treatment
    http://behavioraltech.org – Dialectical Behavior Therapy site with downloadable resources

Links to self-compassion websites:

The Center for Mindful Self-Compassion: www.CenterforMSC.org
Mindful Self-Compassion for Teens: www.mindfulselfcompassionforteens.com
Chris Germer: www.chrisgermer.com
Kristin Neff: http://www.selfcompassion.org 



General Sites on Mindfulness and Compassion:

Clinical Applications

Education and Parenting

Insight Meditation Sites:

A Better You Begins Here


Tel: (406) 396-7834 || Em: info@chuckwaylandtherapist.com || 336 West Spruce, Missoula, MT 59802