4-7-8 Relaxation Breath
A natural tranquilliser for the nervous system. Breathe in for 4, hold for 7, exhale slowly for 8.
The 4-7-8 breathing technique was developed by Dr. Andrew Weil, based on pranayama yoga breathing practices. The extended exhale is the key: it stimulates the vagus nerve and triggers a relaxation response. Many people find it more calming than equal-ratio techniques because the long exhale gives the parasympathetic system more time to engage.
How to do it
- Place the tip of your tongue against the ridge behind your upper front teeth
- Exhale completely through your mouth with a whoosh sound
- Close your mouth and breathe IN quietly through your nose for 4 counts
- HOLD your breath for 7 counts
- Breathe OUT completely through your mouth for 8 counts
- Repeat for 4 cycles
The ratio matters more than the speed. If you feel light-headed, slow down the count. Your body will adjust with practice.
Try it now
4-7-8 Breath
4 cycles · ~2 min
Best for
- Falling asleep. Practise it lying in bed.
- Acute anxiety or panic symptoms
- After an argument or stressful event
- Managing cravings or impulses
These exercises are for general wellbeing and self-care. They are not a substitute for professional mental health treatment. If you are in crisis or need clinical support, please reach out to a qualified professional.