4-7-8 Breath Technique

By Abby Meaux Conques

Need a simple technique that you can use to decrease anxiety, stress, and help downshift to ease into a restful sleep at nighttime? Try Dr. Weil’s 4-7-8 Breathing Technique.

You may have heard of Dr. Andrew Weil M.D., a renowned leader in the field of integrative and botanical medicine and founder of the University of Arizona Center for Integrative Medicine, now age 77. Upon receiving his PhD from Harvard University, he traveled to research holistic, plant-based wellness.

He’s the author of multiple New York Times best-sellers including The Natural Mind, 8 Weeks to Optimum Health, and Healthy Aging: A Lifelong Guide to Your Well-Being. He also teaches the 4-7-8 Breathing Technique that he postulates can aid anxiety, sleep, cravings and anger.

Dr. Weil describes the technique as a “natural tranquilizer for the nervous system.” From the lungs out, the 4-7-8 method can give your organs and tissues a oxygen boost.

It can help the body to regulate that pesky fight-or-flight response we feel when we’re anxious or stressed. The innate response was meant to aid us in fleeing predators; but in modern times where life is much easier, it surfaces as anxiety and bodily stress and many people suffer from daily stress, anxiety and sleeplessness.

How You Do It

Begin by finding a spot to sit or lie down comfortably. Be sure you pay attention to good posture if seated, the degree of your hips above the degree of your knees, or if you’re us- ing the technique for a restful sleep, lay down comfortably.

Rest the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place through- out the technique, as it takes practice to keep from moving your tongue during exhalation. Exhaling during 4-7-8 breathing can be tricky, so be sure to purse your lips during the exhalation portion.

The following steps should all be done in the cycle of one breath:

First, let your lips part. Make a whooshing sound, exhaling com- pletely through your mouth.

Next, close your lips, inhaling silent- ly through your nose as you count to four silently.

Hold your breath for seven seconds.

Make a whooshing exhale from your mouth for eight seconds.

When you inhale again, a new cycle of breath will be initiated. Practice this pattern for up to four full breath cycles. You may start out with just a couple of cycles and eventually work your way up.

You can gradually work your way all the way up to eight full breaths if you choose to practice this technique regularly.

*note* Always consult your doctor in any new regular practice, and do seek out a specialist if you suffer from chronic sleeplessness, anxiety, and the like.