Meditation Library
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BreathworkBeginner
4-7-8 Breathing
A powerful relaxation technique popularized by Dr. Andrew Weil to quickly induce calm and sleep.
4-8 breath cycles
Best For
InsomniaAnxiety attacksBedtime routineAcute stress
Benefits
- Falls asleep faster
- Stops panic attacks quickly
- Lowers heart rate
- Deep relaxation in minutes
- Resets the nervous system
How It Works
Inhale for 4, hold for 7, exhale for 8 — the long exhale activates the parasympathetic nervous system, rapidly calming the body.
Step-by-Step Guide
- 1
Sit or lie down, tongue resting behind front teeth
- 2
Exhale fully through the mouth
- 3
Close mouth, inhale through nose for 4
- 4
Hold the breath for 7
- 5
Exhale through mouth for 8
- 6
Repeat for 4 cycles, twice daily
Common Mistakes
- Rushing the counts
- Doing more than 8 cycles initially
- Holding breath with tension
- Practicing on a full stomach
History
Developed by Dr. Andrew Weil based on pranayama principles, adapted for modern stress and sleep issues.
Origin
Modern, adapted from yogic pranayama