4-7-8 Relaxing Breath

Dr. Andrew Weil's technique

The pattern

Inhale 4 · Hold 7 · Exhale 8. Repeat for about 4 rounds.

Why it helps

The long, slow exhale relative to the inhale is thought to activate the parasympathetic nervous system, making this a popular technique for falling asleep.

How to do it

Inhale quietly through the nose for 4 counts, hold for 7, then exhale completely through the mouth for 8, making a soft whoosh sound.

Good for

• Winding down before sleep
• Easing anxiety
• Slowing a racing mind

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.