Sleep

4-7-8 Breathing

Dr. Andrew Weil's natural tranquilizer

The 4-7-8 technique is a pranayama-derived pattern popularized by Dr. Andrew Weil. Inhale for 4, hold for 7, exhale for 8. He calls it a natural tranquilizer for the nervous system.

Why it works

The 1:1.75:2 ratio biases the cycle heavily toward exhalation. Long exhales preferentially activate the parasympathetic branch of the autonomic nervous system via the vagus nerve. The 7-second hold also creates a mild oxygen-carbon dioxide rebalancing that shifts blood chemistry toward calm.

How to do it

1. 1 Lie on your back or sit upright. Place the tip of your tongue behind your upper front teeth.
2. 2 Exhale completely through your mouth, making a soft whoosh sound.
3. 3 Close your mouth. Inhale quietly through your nose for 4 seconds.
4. 4 Hold the breath for 7 seconds.
5. 5 Exhale through your mouth for 8 seconds, making the whoosh sound.
6. 6 Repeat 4 cycles. Most people fall asleep before finishing.

When to use 4-7-8 breathing

• Trouble falling asleep (insomnia)
• Middle-of-the-night anxiety
• Acute stress response (replaces a cigarette or drink)
• Pre-flight nerves

Related techniques