4 - 7 -8 Breath Exercise

In this guided breathing practice, I lead you through the 4-7-8 breathing technique, a simple yet powerful exercise developed by Dr. Andrew Weil. This rhythmic breathing pattern—inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds—helps activate the parasympathetic nervous system, promoting relaxation, reducing stress, and supporting better sleep.

Transcript

This 4-7-8 breath exercise created by Dr. Andrew Weil is designed to help you slow down and find a sense of relaxation. It's playfully known as a natural tranquilizer. This practice involves a breath hold, So it's important to remember that this may not be for everyone. If you're on certain medications, Pregnant, Or if holding your breath feels uncomfortable, Please skip the hold and instead keep a gentle, Steady rhythm to your breathing. Always do what feels right for you. Let's begin by finding a comfortable position. You can sit with your back straight or lie down. Whatever helps you feel most relaxed. The tip of your tongue is going to rest where your two front teeth meet the upper palate of your mouth for the length of this exercise. First, Take a moment to notice your natural breath. Feeling the air as it flows in, Feeling it as it flows out. Now let's take one deep cleansing breath together. Breathe in deeply through your nose and slowly exhale out through your mouth. Now we'll start the 4-7-8 breathing pattern. Close your lips gently and inhale through your nose, Counting to four. Feeling the air fill your lungs. If you're comfortable, Hold your breath for a count of seven, Feeling the stillness. Now gently exhale through your mouth, Making a whooshing sound, Letting the air out slowly for a count of eight. Imagine releasing any tension or stress through this breath. Let's repeat that together and I'll count. Breathe in for one, Two, Three, Four. Hold for one, Two, Three, Four, Five, Six, Seven. And exhale slowly for one, Two, Three, Four, Five, Six, Seven, Eight. Breathe in for one, Two, Three, Four. Hold for one, Two, Three, Four, Five, Six, Seven. Exhale slowly for one, Two, Three, Four, Five, Six, Seven, Eight. Let your breath happen naturally. Each cycle brings you deeper into relaxation. We'll do two more rounds. Breathe in for one, Two, Three, Four. Hold and relax your shoulders for one, Two, Three, Four, Five, Six, Seven. Exhale slowly for one, Two, Three, Four, Five, Six, Seven, Eight. Last one. Breathe in for one, Two, Three, Four. Hold for one, Two, Three, Four, Five, Six, Seven. Exhale slowly for one, Two, Three, Four, Five, Six, Seven, Eight. Let your breath happen naturally. Notice how your body feels. A little lighter perhaps or a little calmer. And when you're ready, Let your breath return to its natural rhythm. You can use this breath anytime you need a sense of calm. Take one last deep breath in and let it go. Be proud of yourself for taking the time to reset and rejuvenate your nervous system. Namaste.