4-7-8 Breathing

Breathing Techniques

Nasal Breathing
4-7-8-0

Inhale for 4, hold for 7, exhale for 8. A natural tranquilizer for the nervous system, perfect for sleep and anxiety relief.

Breathing mechanicNose
How to breatheIn and out through your nose, mouth gently closed.
Timing4 cycles, ~76s total
DifficultyMedium
Solfeggio Tone🎵 396 Hz
SourceDr. Andrew Weil, based on pranayama tradition
Best for
Feeling anxiousMind won't settle
Try this techniqueBreathing Guide