4–7–8 BreathingDr. Andrew Weil’s method for calm & sleep support

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Guided 4–7–8 Breathing

Inhale 4s → Hold 7s → Exhale 8s. Do 3–4 gentle rounds. If you feel light‑headed, shorten the holds or stop.

4–7–8 Breathing
Inhale (nose)
4s / 4s

Step: Inhale (nose)

4s left in this phase

Session

Rounds completed
0 / 3
Current phase
Inhale (nose)
Phase time
4s
Cycle length
19s

Recommended: 3–4 gentle rounds. Practice seated. If dizzy, shorten holds or return to normal breathing.

Background & origins

The 4–7–8 breath is modern, but its roots trace to pranayama—ancient yogic practices that train controlled inhalation, gentle retention, and lengthened exhalation.

  • • The method draws from pranayama patterns that coordinate puraka (inhale), kumbhaka (hold), and rechaka (exhale).
  • • Dr. Andrew Weil adapted and simplified these traditions into the specific 4–7–8 ratio for accessibility and clinical use.
  • • He taught it widely through the University of Arizona Integrative Medicine program, books, and public lectures, helping bring it into mainstream Western stress‑reduction.

In short: breath retention and paced exhalation are ancient concepts; the 4–7–8 format is Dr. Weil’s modern presentation that many find easy to learn and remember.

References

  1. Weil, A. (2011). Breathing: The Master Key to Self Healing. Sounds True. (Popularized the 4–7–8 method.)
  2. Zaccaro, A. et al. (2022). Effects of voluntary slow breathing on heart rate and HRV: A systematic review & meta‑analysis. Neuroscience & Biobehavioral Reviews. https://doi.org/10.1016/j.neubiorev.2022.104881
  3. Brown, R.P. & Gerbarg, P.L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression. Journal of Alternative and Complementary Medicine. https://doi.org/10.1089/acm.2005.11.189
  4. Jerath, R. et al. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses. https://doi.org/10.1016/j.mehy.2005.11.033

Note: 4–7–8 is a specific ratio within the broader evidence base on slow, controlled breathing; most clinical studies evaluate paced breathing around ~6 breaths/min and related techniques.