About 4-7-8 Breathing (The Relaxing Breath)
The 4-7-8 breathing technique, also known as the "Relaxing Breath," was popularized by Dr. Andrew Weil. It is a tranquilizing nervous system practice that serves as a natural tranquilizer for the body. By altering the ratio of inhalation to exhalation, this practice forces the mind and body to focus on regulating the breath, which distracts from anxious thoughts and rapidly slows the heart rate.
The extended 8-second exhale is the most critical part of this technique. A prolonged exhalation stimulates the vagus nerve and the parasympathetic nervous system, signaling to your brain that you are safe. This makes 4-7-8 breathing incredibly effective for reducing anxiety, managing cravings, and especially for helping you fall asleep quickly.
How to Practice 4-7-8 Breathing
- Preparation: Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout the exercise.
- Step 1: Exhale completely through your mouth, making a whoosh sound.
- Step 2 (Inhale): Close your mouth and inhale quietly through your nose to a mental count of 4.
- Step 3 (Hold): Hold your breath for a count of 7.
- Step 4 (Exhale): Exhale completely through your mouth, making a whoosh sound to a count of 8.
This completes one cycle. Repeat the cycle three more times for a total of four breaths. Do not do more than four breaths in a row during your first month of practice. Use the visual animation to guide your counts.