Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Already have an account?
00:00
00:00
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. Great. 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.
Mindful Tip
4.74-7-8 Breath
A research-based breathing technique to reduce stress and improve sleep.
Duration
Your default time is based on your progress and is changed automatically as you practice.
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. Great. 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.
Mindful Tip
4.7Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Included in
Get Unlimited Access
Start your mindfulness journey today.
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
- Over 1,800 meditations, sleep, calm music, naturescapes and more
- Daily mindfulness video meditations 365 days a year
- 100s of courses and tools to help manage anxiety, sleep and stress
Mindfulness
Bring balance into your everyday life.
We believe in a world where everybody has access to the life-changing skills of mindfulness.
- 2,000+ Guided Meditations
- Daily Coaching
- Sleep Content
- Mindful Exercises
- Mindful Radio
- 10+ Courses from world-class teachers
Added to your cart!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.