Relaxation Techniques
About This Technique
The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a powerful breathing method that promotes relaxation by activating the parasympathetic nervous system. This simple breathing pattern—inhaling for 4 counts, holding for 7 counts, and exhaling for 8 counts—acts as a natural tranquilizer for your nervous system, helping quiet racing thoughts and prepare your mind and body for sleep.
Ready to begin?
Find a quiet, comfortable space where you won't be disturbed for the next 5-10 minutes.
Benefits
- •Reduces anxiety and stress quickly
- •Helps manage cravings and compulsive behaviors
- •Lowers heart rate and blood pressure
- •Promotes mental calmness and clarity
- •Can help with falling asleep faster
- •Provides a quick way to return to a relaxed state when feeling stressed
Tips for Better Practice
- 1The key to this technique is the ratio of 4:7:8 - adjust the actual time if needed, but keep the ratio intact
- 2It's normal to feel slightly lightheaded at first - this will pass with practice
- 3Practice at least twice daily, ideally once in the morning and once before bed
- 4For maximum benefit, practice consistently for at least 8 weeks
- 5Start with just 4 breath cycles and work your way up to 8 cycles over time
Related Techniques
If you find this technique helpful, you might also want to try: