4-7-8 Breath

I’m not really allowed to have Weil blood running through my veins unless I write about the 4-7-8 breathing exercise. But don’t get me wrong, I’m not just doing this out of obligation. This breathing practice really is worth its weight in gold. Commit to practicing this twice a day (morning and night) and you will have a tool to combat stress and anxiety in any situation. This calming breath naturally relaxes your nervous system. The more you practice, the stronger this becomes. The 4-7-8 breath is an incredibly powerful anti-anxiety, can lower your heart rate, blood pressure, and even improve digestion.

While you are learning this sit with your back straight. Place your tongue directly behind your teeth.
Exhale all your air out.
Inhale quietly through your nose to a count of 4.
Hold your breath for a count of 7.
Exhale forcefully through your mouth by pursing your lips (keep your tongue directly behind your teeth, exhale as if you were aggressively blowing out a candle) to a count of 8.
Repeat this for 4 breath cycles.

You can do this more than twice a day, but never more than 4 breath cycles at a time. After a month of regularly practicing twice a day you can increase to 8 breath cycles at a time.

If you need more instructions click here.

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
Andrew Weil, M.D.