Beginner

4-7-8 Breathing

Dr. Andrew Weil's relaxation technique. Inhale for 4 counts, hold for 7, exhale slowly for 8. Promotes deep relaxation and sleep.

4-7-8 Breathing

4-0-4-0

How to Practice

1. Empty your lungs completely with a gentle exhale. 2. Close your mouth and inhale quietly through your nose for a slow count of 4. 3. Hold your breath for a count of 7. 4. Exhale forcefully through your mouth, pursing your lips and making a 'whoosh' sound, for a count of 8. 5. This completes one cycle. Repeat for 4 cycles to start, working up to 8 cycles as you become accustomed to the pattern.

Tips

Focus on making the exhale slow, controlled, and audible.
Let your abdomen expand naturally on the inhale; avoid lifting your shoulders.
If the 4-7-8 ratio is difficult, maintain the 1:2 ratio of inhale to exhale (e.g., 3-5.5-6).
Perform with eyes closed to enhance focus inward.
Practice consistently, ideally twice daily, for greatest benefit.

About This Practice

Dr. Andrew Weil's relaxation technique. Inhale for 4 counts, hold for 7, exhale slowly for 8. Promotes deep relaxation and sleep.

How to Practice

1. Empty your lungs completely with a gentle exhale. 2. Close your mouth and inhale quietly through your nose for a slow count of 4. 3. Hold your breath for a count of 7. 4. Exhale forcefully through your mouth, pursing your lips and making a 'whoosh' sound, for a count of 8. 5. This completes one cycle. Repeat for 4 cycles to start, working up to 8 cycles as you become accustomed to the pattern.

Tips

Focus on making the exhale slow, controlled, and audible.
Let your abdomen expand naturally on the inhale; avoid lifting your shoulders.
If the 4-7-8 ratio is difficult, maintain the 1:2 ratio of inhale to exhale (e.g., 3-5.5-6).
Perform with eyes closed to enhance focus inward.
Practice consistently, ideally twice daily, for greatest benefit.