“This technique, made famous by Dr. Andrew Weil, places the body into a state of deep relaxation.”

– James Nestor, Breath

I created this animated video to guide me through a 4-7-8 breathing exercise.

Please note that this video offers up to 8 breath cycles. Dr. Andrew Weil suggests that you “do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.”

Instructions

1. Although you can do it in any position, sit with your back straight while learning the exercise.
2. 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.
3. Exhale completely through your mouth, making a whoosh sound. Try pursing your lips slightly if this seems awkward.
4. Close your mouth and inhale quietly through your nose to a count of four.
5. Hold your breath for a count of seven.
6. Exhale completely through your mouth, making a whoosh sound to a count of eight.
7. “This is one breath cycle. Now inhale again and repeat the cycle three more times for a total of four cycles.”
8. “Do it at least twice a day. You cannot do it too frequently.”

Source: drweil.com