4-7-8 Breathing
Dr. Andrew Weil's natural tranquilizer for the nervous system. Helps with anxiety, stress, and falling asleep.
Cycle 1 of 4
Start with 4 cycles. Increase to 8 cycles over time.
How to use
Get comfortable
Sit or lie down. Optionally enable the gentle bell, then press Start.
Breathe with the circle
Inhale through your nose for 4, hold for 7, exhale through your mouth for 8 with a soft whoosh.
Complete 4 cycles
Start with 4 cycles. Build up to 8 cycles over time as it becomes natural.
Why 4-7-8 breathing works
- 🌿The extended exhale activates your vagus nerve and relaxation response.
- 🌿The 7-second hold lets oxygen fill your lungs completely.
- 🌿Especially effective before sleep.
- 🌿Helps during anxiety attacks and when feeling overwhelmed.
- 🌿A calming way to begin a meditation session.
- 🌿Consistent practice strengthens your natural relaxation response.
Frequently asked questions
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