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4-7-8 Breathing

mindfulness · easy · 1-2 minutes per session; max 4 cycles for the first month

What is 4-7-8 Breathing?

A breathing pattern (inhale 4 counts, hold 7, exhale 8) rooted in pranayama yoga. The extended exhale activates the parasympathetic nervous system, making it particularly effective for sleep and anxiety.

Is there evidence for it?

EVIDENCEmoderate

How do you do 4-7-8 Breathing?

  1. 1.Place the tip of your tongue against the ridge behind your upper front teeth — keep it there throughout
  2. 2.Exhale completely through your mouth with a whooshing sound
  3. 3.Inhale quietly through your nose for 4 counts
  4. 4.Hold your breath for 7 counts
  5. 5.Exhale through your mouth (with whoosh) for 8 counts — repeat 4 cycles total (no more for beginners)

How long does it take?

1-2 minutes per session; max 4 cycles for the first month.

Is it hard to start?

easy.

PRACTICE IT4-7-8 breathing for sleep — 8 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Dr. Andrew Weil (popularized 2015); rooted in pranayama tradition. 2022 study: improved heart rate variability and blood pressure in young adults. 2023 research: reduced anxiety symptoms and improved quality of life.
breathing · sleep · anxiety · pranayama · relaxation · parasympathetic
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.