4–7–8 Breathing
A guided relaxation practice using a simple 4:7:8 breathing ratio.
Guided Practice
Begin with four cycles if comfortable. Practise at least twice daily — once in the morning and once at bedtime — for consistent benefit.
Calm Reset • 1 Minute
Breathing Exercise
Take a moment to breathe. This helps your brain prepare for reading.
Recommended routine: 4 cycles (1:16) at least twice daily — once in the morning and once at bedtime. With consistent daily practice, you may begin to notice results in about 4–6 weeks.
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4-7-8 Breathing. Extended hold and exhale for deep relaxation. 4s inhale, 7s hold, 8s exhale.
About This Technique
What It Is
This technique is commonly associated with Dr. Andrew Weil and is often used for relaxation and stress support. Begin with four cycles if comfortable and practise consistently.
The ratio — breathe in for 4 seconds, hold for 7, breathe out for 8 — is thought to slow the breath and engage the body's natural calming mechanisms. The ratio matters more than speed: if 4–7–8 feels too intense, slow each count slightly.
How to Practise
- 1Sit comfortably or lie down. Place the tip of your tongue lightly behind your upper front teeth.
- 2Exhale fully through your mouth, then close it.
- 3Inhale quietly through your nose for a count of 4.
- 4Hold your breath for a count of 7.
- 5Exhale completely through your mouth for a count of 8. Repeat for 4 cycles.
What It May Help With
- May help support relaxation before sleep
- Commonly used for calming during stressful moments
- Can support stress reduction when practised consistently
- Often used as part of an evening wind-down routine
The 4:7:8 Ratio
One complete cycle = 19 seconds. Default session = 4 cycles = 76 seconds.
In Their Own Words
Dr. Andrew Weil explains how the 4–7–8 technique works and why he commonly recommends it as part of a relaxation practice.
Key Points from the Interview
- The extended exhale is considered the most important part of the ratio.
- Dr. Weil commonly recommends starting with four cycles, twice per day.
- Consistent daily practice over weeks is thought to support the cumulative effect.
- The technique can be practised anywhere, with no equipment required.
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