All techniques
4-7-8 Breathing
Wind down and drift off
Rounds
4
Ready when you are
The 4-7-8 technique, popularised by Dr. Andrew Weil, uses a long exhale to switch on the body's relaxation response. You breathe in for 4, hold for 7, and release slowly for 8. The extended out-breath is what makes it so calming.
When to use it
Use 4-7-8 breathing in bed to fall asleep, or whenever anxiety or restlessness takes hold and you need to settle quickly.
Benefits
- Helps you fall asleep more easily
- Eases anxiety and a racing mind
- Slows the heart rate
- Deeply relaxing thanks to the long exhale
How to do it
- 1Breathe in quietly through your nose for 4 seconds
- 2Hold your breath for 7 seconds
- 3Exhale slowly through your mouth for 8 seconds
- 4Repeat for four full breaths