4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique helps with anxiety, sleep, and stress management. The extended exhale activates the relaxation response.

anxiety beginner 2m 32s

How to Practice

1. Place the tip of your tongue against the roof of your mouth

2. Inhale quietly through your nose for 4 seconds

3. Hold your breath for 7 seconds

4. Exhale completely through your mouth for 8 seconds

5. Repeat the cycle

Timing: 4s inhale - 7s hold - 8s exhale
Recommended Cycles: 8 cycles
Total Duration: 2m 32s
Scientific Backing: Clinical studies demonstrate 4-7-8 reduces anxiety symptoms by 31% and improves sleep quality