Breathing Exercise

The 4-7-8 Breathing Technique

This visual guide helps you practice the 4-7-8 breathing method, a simple yet powerful relaxation technique pioneered by Dr. Andrew Weil. It is based on pranayama, an ancient yogic practice of controlling the breath.

Benefits

• Reduces Anxiety: Slows down the nervous system and acts as a natural tranquilizer.
• Helps Sleep: Can help you fall asleep faster by quieting the mind.
• Manages Cravings: Taking a moment to breathe can interrupt the urge to react impulsively.

Instructions

1. Exhale completely through your mouth.
2. Inhale quietly through your nose to a count of 4.
3. Hold your breath for a count of 7.
4. Exhale completely through your mouth to a count of 8.