Dr. Andrew Weil's Technique

4-7-8 Breathing

Follow a 4-second inhale, 7-second hold, and 8-second exhale with visual and audio timing.

Inhale
4 seconds
One complete cycle takes 19 seconds

How to Practice

  1. 1Inhale quietly through your nose for 4 seconds
  2. 2Hold your breath for 7 seconds
  3. 3Exhale completely through your mouth, making a whoosh sound, for 8 seconds
  4. 4Repeat the cycle 4 times when you're beginning, and work your way up to 8 cycles

Session Format

  • 4-second inhale
  • 7-second hold
  • 8-second exhale
  • Four cycles for a starting session
  • Visual phase indicator
  • Optional audio cues