ChillSleep
Breathing

The 4-7-8 Breathing Method

A calming breath pattern that signals your nervous system to relax

2-3 minutes

The 4-7-8 breathing technique was developed by Dr. Andrew Weil based on pranayama yoga breathing. It involves breathing in for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This pattern acts as a natural tranquilizer for the nervous system.

How To Do It

  1. 1

    Sit or lie down in a comfortable position and close your eyes.

  2. 2

    Exhale completely through your mouth, making a whooshing sound.

  3. 3

    Close your mouth and inhale quietly through your nose for 4 seconds.

  4. 4

    Hold your breath for 7 seconds.

  5. 5

    Exhale completely through your mouth for 8 seconds with a whoosh.

  6. 6

    Repeat the cycle 3-4 times.

The Science Behind It

The extended exhale activates your parasympathetic nervous system, lowering heart rate and blood pressure. The breath-hold increases CO2 in the blood, which has a mild sedative effect.

Tips

  • Practice twice daily for best results — it gets more effective over time.

  • If holding for 7 seconds is hard at first, maintain the 4:7:8 ratio at a shorter count.

  • Place the tip of your tongue against the ridge behind your upper front teeth throughout.

Best For

Falling asleepAnxiety reliefCalming racing thoughts

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