4-7-8 BreathingDr. Weil's Sleep & Relaxation Technique
Discover the scientifically-backed breathing technique developed by Dr. Andrew Weil that helps millions fall asleep faster, reduce anxiety, and achieve deep relaxation naturally.
Start 4-7-8 Breathing NowBetter Sleep
Fall asleep faster and sleep deeper. Perfect for bedtime routine and overcoming insomnia naturally.
Anxiety Relief
Calm racing thoughts and reduce anxiety symptoms. Activate your body's natural relaxation response.
Instant Calm
Experience deep relaxation in just 3-4 breaths. Perfect for stressful moments and emotional overwhelm.
What is 4-7-8 Breathing?
The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is based on ancient pranayama practices. It's often called a "natural tranquilizer for the nervous system" because of its powerful ability to reduce stress and promote deep relaxation.
How to Practice 4-7-8 Breathing
Step 1: Position & Preparation
Sit comfortably with your back straight, or lie down if practicing before sleep. Place the tip of your tongue against the ridge behind your upper front teeth (optional).
Step 2: Complete Exhale
Exhale completely through your mouth, making a "whoosh" sound. This empties your lungs and sets the foundation for the breathing pattern.
Step 3: The 4-7-8 Pattern
Inhale quietly through your nose for 4 counts, hold for 7 counts, then exhale through your mouth for 8 counts with a "whoosh" sound.
Step 4: Repeat & Progress
Start with 3-4 cycles (about 2 minutes). As you become comfortable, you can increase to 8 cycles. Practice twice daily for best results.
Science-Backed Benefits
Activates Parasympathetic Nervous System
The extended exhale triggers your body's "rest and digest" response, naturally lowering heart rate, blood pressure, and cortisol levels. This is why you feel so calm after practicing.
Improves Sleep Quality
Clinical studies show that 4-7-8 breathing can help you fall asleep faster and achieve deeper sleep. Many users report falling asleep within minutes of practicing.
Reduces Anxiety & Stress
Research demonstrates significant anxiety reduction after regular 4-7-8 practice. The technique interrupts the stress response and promotes emotional regulation.
Perfect Times to Practice
Bedtime & Sleep
- • Before going to bed
- • When you wake up at night
- • During insomnia episodes
- • Racing mind at bedtime
- • Jet lag recovery
Stress & Anxiety
- • Panic attacks
- • Before stressful events
- • Emotional overwhelm
- • After difficult conversations
- • When feeling angry
Important Tips for Beginners
- • Start with just 3-4 cycles to avoid lightheadedness
- • Don't worry about exact timing - focus on the ratio (4:7:8)
- • It's normal to feel slightly dizzy at first
- • Never force the breath or create strain
- • Practice regularly for best results (twice daily)
Ready to Transform Your Sleep & Stress?
Join millions who use Dr. Weil's 4-7-8 breathing technique for better sleep, less anxiety, and natural relaxation. Experience the calming power tonight.
Practice 4-7-8 Breathing Free