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How To Perform the 4-7-8 Breathing Exercise | Andrew Weil, M.D.

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How To Perform the 4-7-8 Breathing Exercise | Andrew Weil, M.D.

4,870,533 views November 2, 2014 5:38

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ChannelAndrew Weil, M.D.

In brief

Master the 4-7-8 breathing technique—a quick, equipment-free way to calm your mind and body, whether sitting or standing. This method uses a simple tongue position and timed inhales/exhales to regulate breathing, ideal for stress relief anytime, anywhere. Dr. Andrew Weil demonstrates how to maintain the 4:7:8 ratio for deeper, slower breaths with practice.

Key steps

  1. Sit upright, tongue pressed against the ridge behind upper front teeth.
  2. Exhale fully through mouth with a ‘whoosh’ sound.
  3. Inhale quietly through nose to a count of four.
  4. Hold breath for seven seconds without inhaling.
  5. Exhale fully through mouth with a ‘whoosh’ to a count of eight.
  6. Repeat the cycle three more times for four total breaths.

Questions & answers

Can I do this exercise lying down?

The description suggests sitting with a straight back while learning, but you can try it in any position.

What if I can’t hold my breath for seven seconds?

Speed up the exercise while keeping the 4:7:8 ratio, then slow down as you get comfortable.

Description from the creator

The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

1) Exhale completely through your mouth, making a whoosh sound.
2) Close your mouth and inhale quietly through your nose to a mental count of four.
3) Hold your breath for a count of seven.
4) Exhale completely through your mouth, making a whoosh sound to a count of eight.
5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Learn more about the breathing exercises that Dr. Weil recommends:
3 Breathing Exercises To Try: weil.ws/2zjg5dx

About this tutorial

Andrew Weil, M.D. published this 5:38 video tutorial on November 2, 2014. It has been watched 4,870,533 times on YouTube.

Duration
5:38
Published
November 2, 2014
Views
4,870,533
Likes
20,585

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