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4-7-8 Breath

Cory Muscara



Mindful Tip



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4-7-8 Breath

A research-based breathing technique to reduce stress and improve sleep.

Here's a really simple breathing exercise

that can help reduce stress, calm your

nervous system, and help you fall asleep.

It's called the 4-7-8 breath by Dr.

Andrew Weil.

What it involves is breathing

in for four seconds, holding for

seven, and exhaling for eight.

So let's try it out.

Breathing in for 4, 1, 2, 3, 4.

Hold for 7, 6, 5, 4, 3, 2, 1.

Exhale for 8, 7, 6, 5, 4, 3, 2, 1.


That's the 4-7-8 breath.

If you need help elongating the

exhale, imagine that you're blowing

hot air against a cold window.

It'll sound like this, haaah.

And then just close the lips.

It should sound like this, hmmmm.

That should help you elongate

it for the full eight seconds.

Thanks for your practice and take care.

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Tips for Breathing

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