The 4-7-8 Breathing Technique for Stress and Anxiety — Dr. Andrew Weil

Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.

[margehammond]

I’m an OR nurse and I use this breathing technique with my patients before they fall asleep. I use it again for pain control when they wake up. I tell them to breathe in through their nose like they’re sniffing flowers, hold it, and then blow out through their mouth like they’re blowing out birthday candles. It’s incredibly helpful in calming the patient and facilitating pain control.

[richardnolan]

We all breathe too shallow. We don’t drink enough water and we should sleep more and stretch more before we get out of bed walk around in the sun for a couple of minutes with bare feet outside we have to return back to the basics.🌎💕

[Brice]

I actually taught myself this technique by chance when I was 17 years old and I had an accident working on a farm and ended up with a cut nerve in my hand that had to be repaired. I ended up with severe pain and it terrified me so much that I would have to live with this agony, but I accidentally noticed that when I hold my breath the pain would dull out quite a bit for a moment. So in my desperation to control that nerve pain I started holding my breath for periods, and therefore breathing in as deeply as I could to prepare for that. After five to ten minutes my whole body would relax and the throbbing pain would simply stop. That was 24 years ago and I have been able to rely on this technique for most of my life. When I later discovered that this has been used in various ways by others in meditations and for stress relief I was surprised, but I have tried to show others how it works and it is unfortunate that so many people are dismissive of a natural technique because they have been trained to believe that pills are necessary for controlling pain and anxiety. The human body can naturally regulate itself. It has become harder and harder to convince people of this simple truth.

[buckshot]

I taught myself this breath exercise over 35 years ago when I was having serious panic attacks. I teach it to everyone.

[Skybutler]

I learned this from my vocal coach in my first career as an opera singer, to get the shaking of my knees to calm down before entering the stage. Works instantly. Now I’m a flight attendant and I use it with passengers who are afraid of flying. Same instant relief.

[paulkorchok]

All I can say is WOW. I've been doing this religiously now for 4 to 6 weeks, and now I'm more religious than ever.

[LIFEINORLANDO_]

I use this right when I get in bed at night and fall asleep in less than 5 minutes. It has become a habit of mine for the past year

[jarredm]

I'm just glad that they blurred the model's eyes to protect his identity.

[reneeacosta]

This saved me from a fight at the gym. I did this and walked away. It's really helpful for dealing with PTSD.

[rainrivera]

This is true! I used to smoke whacky tabacky and not only did it help with my anxiety, it helped my lungs break up all the crap from smoking! Amazing technique!

[soopsammich]

3 times a day and before I sleep. I've gained so much control over my anxiety. I feel like I live life altogether differently now.

[momojett]

I was taught this when I was in hosp at the age of 6 yo finding it very hard to fall asleep...Mum couldnt leave until I fell asleep, and im now 53, used it throughout my life - never forgot it

[SidneyFateh]

Ive been doing something kinda similar for years: inhale four seconds, then on the exhale, I puff out my cheeks and tighten my lips into a kind of trumpet embouchre. The exhale comes out to about eight seconds.

My body just does this naturally when I'm frustrated. Never really thought about it. Just feels good.

[LukeSly]

In case anyone's wondering, this works for me, and I didnt have to wait 4-6 weeks. First time I did it I was having trouble sleeping, did it for about 5 minutes and passed out almost instantly. And its worked everytime since. Thumbs up 👍

[lulumoon]

Very proud and happy for all the souls here who found such techniques for better peace. 🙏🕊️

[supratimghosh]

This is pranayama .There are a lot more different types of pranayama in yoga. It's one of It's 8 limbs. The 14 types are generally considered.

[gaypreator]

At the end of my day, before lying down for the night. Great great. 4 - 7 - 8 repeat..

[augsmonaugsmon]

Woah that definitely changed my state ... I genuinely feel more relaxed

[USMCPL]

Call what you want but I figured this out a few years ago and I found I can actively bring down my heart rate by doing so.

It's fantastic when you're laying a flat on your back and you're about to go to sleep.

[stephencampbell]

This is one of two inspirational speaker and authors of these entire and eighties. Read his books and any recordings. Will enhance your whole life