4-7-8 Relaxing Breath
In for 4, hold for 7, out for 8. The long exhale flips the body's relaxation switch.
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Why practice 4-7-8 Relaxing Breath
Popularized by Dr. Andrew Weil, 4-7-8 leans on a long exhale — the simplest lever we have on the vagus nerve. Many people use it to fall asleep.
How to do it
- Touch the tongue to the ridge behind the upper teeth.
- Exhale completely with a whoosh.
- In through the nose for 4.
- Hold for 7.
- Out through the mouth for 8. Repeat 4 rounds.
Good to know
The 7-second hold can feel long at first; it is fine to use 2-3.5-4 timing until it is comfortable. Mild lightheadedness means slow down.
More patterns
- Box Breathing — Four equal sides: in, hold, out, hold — 4 seconds each. The steadying classic used by Navy SEALs.
- Calming Breath 8-8 — Eight seconds in, eight seconds out: slow symmetric breathing at about 3.75 breaths per minute.
- Deep Steady Breathing — The 8-8 rhythm carried by rhythmic beats — breathing you can feel.
- Relax Breath 4-8 — In for 4, out for 8: a doubled exhale for fast downshift.