Breathing Exercise

About the 4-7-8 Breathing Technique

The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. It's based on pranayama, an ancient yogic practice that helps practitioners gain control over their breathing.

This technique is designed to reduce anxiety, help people get to sleep, manage cravings, control emotional responses, and reduce stress. It acts as a natural tranquilizer for the nervous system.

Benefits of the 4-7-8 Breathing Technique

• Reduces anxiety and stress
• Helps manage emotional responses
• Improves sleep quality
• Increases focus and concentration
• Helps manage cravings

How to Practice

1. Inhale quietly through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale completely through your mouth for 8 seconds, making a whooshing sound
4. Rest briefly before beginning the next cycle

For best results, practice this technique at least twice daily. You can perform it in any position, but it's recommended to sit with your back straight while learning. As you become more familiar with the technique, you can practice it while lying in bed.