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4-7-8 Breathing.

4-7-8 Breathing is a simple yet powerful relaxation technique that uses the natural rhythm of your breath to calm the nervous system, reduce stress, and promote better sleep. Sometimes called the “relaxing breath,” it works by slowing down your breathing and activating the body’s natural relaxation response.

Developed by Dr. Andrew Weil, the 4-7-8 method is rooted in ancient yogic practices. It’s especially effective when you're feeling anxious, overwhelmed, or having trouble falling asleep.
 

The rhythm is easy to remember:
 

  • Inhale for 4 seconds

  • Hold the breath for 7 seconds

  • Exhale slowly for 8 seconds
     

With regular practice, 4-7-8 breathing can help you feel more grounded, centered, and in control of your emotional state—anytime, anywhere.

Image by Chelsea Gates

Step-by-Step Guide

1. Find a comfortable position
Sit or lie down with your spine straight. Relax your shoulders and close your eyes if that feels comfortable.

2. Prepare your breath
Exhale completely through your mouth, making a soft whooshing sound.

3. Begin the breath cycle

  • Inhale quietly through your nose for a count of 4

  • Hold your breath for a count of 7

  • Exhale completely through your mouth for a count of 8, with a gentle whoosh

4. Repeat

 

This is one full breath cycle.
Start with 4 rounds (about 1–2 minutes). With regular practice, you can build up to 8 cycles.

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Tips 

  1. Start small – Begin with 4 breath cycles, and build up gradually.

  2. Don’t force it – Adjust the count if holding your breath feels hard.

  3. Exhale gently – Breathe out slowly through the mouth, like a soft sigh.

  4. Practice regularly – Try it morning and evening, or anytime you feel stressed.

  5. Sit still – Choose a quiet place and relax your body.

  6. Let go of perfection – It’s not about doing it perfectly, just being present.
     

"Mindfulness isn't difficult. We just need to remember to do it."

Sharon Salzberg

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