4-7-8 Breathing

4-7-8 Breathing is a breathing technique inspired by yogic breathing practices which Dr Andrew Weil turned into a quick, simple pattern: breathe in for four, hold for seven and breathe out for eight. This meditation allows you to try 4-7-8 breathing for about two minutes: enough time to see possible benefits without a huge investment of time.

Transcript

4-7-8 breathing is a technique created by Dr. Andrew Weil. It's based off of yoga breathing practices. It is designed as a simple breathing and relaxation technique that can reduce stress and anxiety. When done at bedtime, It can also help with sleep. 4-7-8 breathing is a simple breathing pattern. Breathe in for a count of four, Hold for a count of seven, Exhale for a count of eight. The exhale should have a bit of a sigh or a whoosh to it. In this meditation, We're going to do four rounds of 478 breathing. Take a moment to get ready. And now we begin. In, Two, Three, Four. Hold, Two, Three, Four, Five, Six, Seven. Out, Two, Three, Four, Five, Six, Seven, Eight. And in, Two, Three, Four. Hold, Two, Three, Four. 4 5 6 7 out 2 3 4 5 6 7 8 and in 2 3 4 hold 2 3 4 5 6 7 out 2 3 4 five, Six, Seven, Eight, And in two, Three, Four, Hold two, Three, Four, Five, Six, Seven, Out two, Three, Four, Five, Six, Seven, Eight. Excellent. Now gently let yourself go back to normal breathing and anytime you feel you need a minute to calm and soothe, Feel free to come back.