4-7-8 Breathing
Dr. Andrew Weil's relaxing breath technique. Ideal for sleep and calming anxiety.
Inhale 4s → Hold 7s → Exhale 8s
Press Space to start/stop, Esc to reset
Why it works
The Science of 4-7-8 Breathing
4-7-8 breathing was developed by Dr Andrew Weil, based on the ancient yogic technique of pranayama. The specific ratio is designed to act as a natural tranquilliser for the nervous system.
The long breath hold increases CO&sub2; in the bloodstream, which has a natural sedative effect. The extended exhale (twice the length of the inhale) powerfully stimulates the vagus nerve, slowing heart rate and promoting deep relaxation.
With regular practice, this technique becomes increasingly effective — your nervous system learns to shift into relaxation mode more quickly. Many practitioners report it helps with falling asleep in under a minute.
Research: Weil (2015), Breathing: The Master Key to Self Healing; Ma et al. (2017), Frontiers in Psychology