Sleep

4-7-8 Breathing

Also known as Relaxing Breath, Weil's Breathing

EasyWell-SupportedDr. Andrew Weil/Western Adaptation
4Inhale
7Hold
8Exhale
0Hold
5 min

Specific 4:7:8 ratio, exhale through mouth with sound

Practice this technique

Benefits

  • Promotes rapid relaxation
  • Aids sleep onset
  • Reduces anxiety
  • Lowers blood pressure
  • Activates relaxation response
  • Manages acute stress

Position

  • Lying Down - Knees Folded

    Lying Down - Knees Folded

    On back with knees bent up

    Recommended
  • Seated - Back Rested

    Seated - Back Rested

    Supported back, comfortable but attentive

Can be done sitting with the back rested or lying down with the knees folded; lying down is best for sleep preparation.

How to practice

  1. 1Sit comfortably with your back rested, or lie down with your knees folded.
  2. 2Place the tip of your tongue against the roof of your mouth behind your teeth.
  3. 3Exhale completely through your mouth, making a whoosh sound.
  4. 4Close your mouth and inhale quietly through your nose for 4 counts.
  5. 5Hold your breath for 7 counts.
  6. 6Exhale completely through your mouth for 8 counts, making a whoosh sound.
  7. 7This completes one cycle. Repeat for up to 4 cycles initially.

Good for

InsomniaAnxiety attacksPre-sleep routineStress managementBlood pressure reduction

Research

Evidence level: Well-Supported

  • Wiboonkij et al. (2022)

    Physiological Reports

    Controlled study (n=43) examining immediate physiological effects of 4-7-8 breathing demonstrated improved heart rate variability, increased parasympathetic activity, and improved autonomic balance

    Cited for Sleep · Before Sleep

Safety & cautions

  • Those with heart conditions, severe medical conditions or who are pregnant should consult a healthcare professional before practising deep breathing with holds
  • Beginners might feel light-headed; start with only four rounds and gradually increase. Stop if you experience dizziness or breathlessness