breathe · all techniques

4-7-8 Relaxing

Sleep · Beginner · 4 rounds

Deep relaxation. Inhale 4, hold 7, exhale 8.

Developed by Dr. Andrew Weil from pranayama practice. The extended hold and exhale activate the parasympathetic nervous system - one of the most effective natural tranquilizers for the nervous system.

How to practice

1. Inhale for 4 seconds (through the nose)
2. Hold for 7 seconds
3. Exhale for 8 seconds (through the mouth)

Benefits

• Promotes deep sleep
• Reduces anxiety quickly
• Manages cravings
• Calms the nervous system

When to practice

Twice daily. Especially effective before bedtime. Start with 4 rounds, build to 8.

Used in these programs

Sleep Reset · Steady Weeks

Also used for

Breathing Exercises for PCOS · Breathing Exercises for Period Pain · Breathing Exercises for Menopause and Hot Flushes