The 4-7-8 Breathing Technique Explained
Share this article:
The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a simple but powerful relaxation method that can help you fall asleep quickly.
How It Works
This breathing pattern acts as a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which lose their effect over time, this exercise gains power with practice.
The Steps
1. Exhale Completely
Breathe out through your mouth, making a whoosh sound.
2. Inhale for 4 Seconds
Close your mouth and inhale quietly through your nose for a mental count of 4.
3. Hold for 7 Seconds
Hold your breath for a count of 7.
4. Exhale for 8 Seconds
Exhale completely through your mouth, making a whoosh sound, for a count of 8.
5. Repeat
This completes one cycle. Repeat the cycle three more times for a total of four breaths.
Tips for Success
- Practice at least twice a day for best results
- Keep the ratio of 4:7:8 even if you adjust the speed
- Don't worry if you feel lightheaded at first – this is normal