4-7-8 Breathing

About This Pose

Developed by Dr. Andrew Weil as a natural tranquiliser for the nervous system. The extended exhale (8 counts) activates the vagus nerve and signals safety to the brain. Often used to fall asleep faster or to interrupt a stress or anxiety response.

How to Practice

1. 1

   Sit or lie in a comfortable position. Rest the tip of your tongue on the ridge just behind your upper front teeth throughout the practice.

2. 2

   Exhale completely through your mouth with a whoosh sound.

3. 3

   Close your mouth and inhale quietly through your nose for 4 counts.

4. 4

   Hold your breath for 7 counts.

5. 5

   Exhale completely through your mouth with a whoosh sound for 8 counts.

6. 6

   This is one cycle. Begin with 4 cycles. Over weeks, work up to 8 cycles per session.

Benefits

• Promotes sleep onset
• reduces acute anxiety
• lowers heart rate
• activates the vagus nerve
• effective for managing stress and nervous-system dysregulation