All techniques
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4-7-8 Breathing
Dr. Andrew Weil's natural tranquilizer for the nervous system.
Inhale through nose
4
Cycle
0/4
Time
00:00
Phase
1/3
About this practice
Inhale for 4, hold for 7, exhale for 8. This technique extends the exhale, which is the breath's most powerful 'off-switch' for the stress response. Often used as a sleep aid.
Benefits
- •Falls asleep faster
- •Calms racing thoughts
- •Reduces panic and anxiety
- •Lowers heart rate
The science
Long exhales activate the parasympathetic nervous system more strongly than long inhales. The 4-7-8 ratio also gives the body time to absorb oxygen more efficiently.
Pattern
inhale
4s
Inhale through nose
hold in
7s
Hold
exhale
8s
Exhale through mouth