"4-7-8 Breathing"
Promoting relaxation and better sleep...
Developed by Dr. Andrew Weil
Developed by Dr. Andrew Weil
The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
To use the 4-7-8 technique, focus on the following breathing pattern:
empty the lungs of air
breathe in quietly through the nose for 4 seconds
hold the breath for a count of 7 seconds
exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
repeat the cycle up to 4 times, 2x a day for most effective results
*Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. He also suggests that people avoid doing more than four breath cycles in a row until they have more practice with the technique.
A person may feel lightheaded after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.
The total number of seconds that the pattern lasts for is less important than keeping the ratio. A person who cannot hold their breath for long enough may try a shorter pattern instead, such as:
breathe in through the nose for 2 seconds
hold the breath for a count of 3.5 seconds
exhale through the mouth for 4 seconds
As long as a person maintains the correct ratio, they may notice benefits after several days or weeks of doing 4-7-8 breathing consistently one to two times a day.
According to some advocates of 4-7-8 breathing, the longer and more frequently a person uses the technique, the more effective it becomes.