The 4-7-8 breathing technique was developed Dr. Andrew Weil. It’s roots are tied to ancient yogic breathing called pranayama. This breathing technique can help relax you, bring you back into balance, and ground you. The 4-7-8 technique trains the mind and body to focus on the breath, rather than other thoughts that may be swirling in your head.
To begin practicing 4-7-8 breathing, first start in a comfortable seated position. Sit up nice and tall with good posture.
To being, rest the tip of your tongue against the roof of your mouth, right behind your top front teeth. Your tongue will stay in this position for the entire practice.
- Take a deep breath in and then fully exhale.
- Now, close your lips, and inhale for a count of four.
- Then hold your breath for seven seconds.
- Keeping your mouth closed, exhale for eight seconds.
When you inhale again, you begin a new breath cycle. Practice this pattern for four full cycles of breath. Holding your breath for seven seconds is the most important part of this breathing technique.
I recommend that you begin a journal with this practice. Make a daily log and take note of how you feel before the practice and how you feel after.