How To Perform the 4-7-8 Breathing Exercise | Andrew Weil, M.D.

The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

1) Exhale completely through your mouth, making a whoosh sound.
2) Close your mouth and inhale quietly through your nose to a mental count of four.
3) Hold your breath for a count of seven.
4) Exhale completely through your mouth, making a whoosh sound to a count of eight.
5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Learn more about the breathing exercises that Dr. Weil recommends:

[JeanneHarrison]

For all those who have made fun of this video, try slowing your breathing when you have COPD! This is an excellent video and helps with the "fight or flight" instinct when I can't breathe. With only 30% lung function, anything that helps is golden! Thank you, Dr. Weil. To the joksters...grow up!

[neilbuck]

I have been doing this breathing practice coupled with daily mindfulness practice for several years. Lower blood pressure, much calmer and more clear minded. Just amazing.

[johnjay]

Proper breathing in a conscious state of mind with a grateful mind and heart is an essential need for a healthier good life and in spirituality. Thank you, Dr. Andrew Weil.

[Kbarber]

You are a gift! This has saved me so many times from panic attacks. I’ve done tons of research searching for ways to help with panic and anxiety and this has hands-down been the most helpful thing. I truly thank you for sharing this technique!

[beers]

My wife and I have been doing this for a week and we definitely feel more relaxed. :)
EDIT: A week later and this is really life changing. Just 2 minutes a day has such a great effect.
Although lately, I'm doing it more like 4x a day.

[marionsquire]

Thanks so much for all you share. You helped me 21 years ago when I was going through cancer.

[ceeweedsl]

I once respected Dr. Weil and signed up to get newsletters from him. I quickly found out that the marketing branch of the Weil empire is overwhelming and will not let you rest for a moment. There is no respect at all for anybody who's email address is in their hands. I have unsubscribed time after time and marked as spam yet still they send me a new spam from a new address. So, like him or not, (which I once did) I recommend that you avoid letting his marketing machine ever see your email address. There is no group on the web that violates your trust more than they do.

I hope that this warning is taken as a positive input to help you avoid problems and nothing more nor less. It is not about the health messages, which can be good, but about abusive marketing technique that Dr. Weil uses to build his financial empire.

Cheers!

[tomburns]

This is much faster than I thought it was supposed to be. Following along with Dr. Weil has helped me to get a better grip on this exercise.

[drzarya]

This technique is incredible! As a physician, I use it with my coaching clients, and with myself! Works wonders for nervous system regulation, anxiety, burnout, and more!

[snipes]

i can tell you..I have been doing this before i even saw this video and trust me it does work.. i had some serious gut and heart burn problems and i went to the doctor and nothing worked but when i learned about deep breathing i was completely healed.. Deep breathing does work u just have to stick to it..

[aliciajermaine]

I'm so thankful for this breathing technique! It's the only thing that helps me sleep, every single time! You have changed my life! Thanks you!!!!

[sarabjarklind]

tysm! every night i cant sleep and my mom recomended this video so i tried it and it worked so well! now i feel more relaxed and your amazing!

[theshiftwork]

I have used this MANY MANY times. It’s my go to for sure!

[christianonera]

I often have anxiety attacks cause of my spiritual crisis. But thanks for this. God bless you! Ill try this tonight and get back you if its effective or not!

[DarlingMelody]

I have a horrible time getting to sleep, I have anxiety attacks too. Just came across this by accident. Going to try it starting tonight and see if it helps. I did it as he was showing it and.... i felt a bit more peaceful, calm. Here's to good luck.

[sirlaffsalot]

I've been doing this for a number of years and it helps me fall asleep or calm my nerves. But one thing not mentioned in this video (is that you have to take yogic breaths i.e. diaphragmatic breathing...some people call it horizontal breathing (google it, it is quite simple) instead of the 'vertical' breathing where your shoulders go up and down as you inhale/exhale); Also I do it much slower with diaphragmatic breathing (I breathe in for almost 4 seconds). Hold for 7 and exhale for 8.

[kevindarroch]

Dear Dr. Weil thank you for your work and efforts. We can and should learn a lot from some other ancient practices, cultures, Ayurvedic medicine, Yoga TCM and so on. In the modern world there is so much stress. Merry Christmas.

[nnuuVIDS]

That was awesome, I tried this sitting here, at the computer, and I felt so relaxed. Totally going to do this before bed. Thanks Andrew!

[mikevhoekk]

dude i'm so freaking numb after this, i wish all of u the sweetest dreams. i don't care anymore

[LS]

Absolutely a wonderful habit I have been using on and off for years. Thank you Dr. Weil💞✌️🌷