Dr. Andrew Weil's Technique

4-7-8 Breathing

The 4-7-8 breathing technique is a powerful tool for relaxation, stress reduction, and falling asleep faster. It acts as a natural tranquilizer for the nervous system.

Inhale
4 seconds
One complete cycle takes 19 seconds

How to Practice

  1. 1Inhale quietly through your nose for 4 seconds
  2. 2Hold your breath for 7 seconds
  3. 3Exhale completely through your mouth, making a whoosh sound, for 8 seconds
  4. 4Repeat the cycle 4 times when you're beginning, and work your way up to 8 cycles

Benefits

  • Reduces anxiety and stress
  • Helps manage cravings
  • Controls or reduces anger responses
  • Improves sleep quality
  • Lowers blood pressure
  • Increases mindfulness and present-moment awareness