The Relaxing Breath

A simple, powerful breathing pattern to calm the nervous system.

Integrative Medicine / 4-7-8 Breathing · Developed by Dr. Andrew Weil, inspired by ancient yogic practices. · Stress, anxiety, difficulty falling asleep, general nervous system hyperarousal. · Practice at least twice a day. When first learning, do not exceed four breaths at a time. After a month or so of practice, you may increase to eight breaths if desired. Can be used whenever you feel stressed, anxious, or have trouble sleeping.

Why it works

The 4-7-8 breathing technique down-regulates the sympathetic nervous system and up-regulates the parasympathetic nervous system. The prolonged exhale "mutes" the sympathetic nervous system, while breath retention temporarily increases CO2, leading to a subsequent deeper breath and enhanced oxygenation. This cyclical pattern directly influences heart rate variability by promoting a shift towards parasympathetic dominance, reducing physiological markers of stress.

How to practice

1. Preparation: Sit comfortably with your back straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire breathing practice.

2. Exhale Completely: Exhale completely through your mouth, making a gentle "whoosh" sound.

3. Inhale (4 seconds): Close your mouth and inhale quietly through your nose to a mental count of four.

4. Hold Breath (7 seconds): Hold your breath for a count of seven.

5. Exhale (8 seconds): Exhale completely through your mouth, making a "whoosh" sound, for a count of eight.

6. Repeat: This completes one breath. Inhale again and repeat the cycle three more times for a total of four breaths.

7. Preparation: Sit comfortably with your back straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire breathing practice.

8. Exhale Completely: Exhale completely through your mouth, making a gentle "whoosh" sound.

9. Inhale (4 seconds): Close your mouth and inhale quietly through your nose to a mental count of four.

10. Hold Breath (7 seconds): Hold your breath for a count of seven.

11. Exhale (8 seconds): Exhale completely through your mouth, making a "whoosh" sound, for a count of eight.

12. Repeat: This completes one breath. Inhale again and repeat the cycle three more times for a total of four breaths.