Learning the 4-7-8 Breath

[Peace Animator Carolyn]

This breathing exercise is utterly simple, takes almost no time, requires no special 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.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• 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 begin inhaling and exhaling more and more deeply.

Courtesy of Dr. Andrew Weil

[Sally Bee]

I keep needing to exhale for much longer than 8. Even if I slow down the inhale and hold portion I can't get my exhale in for less than the count of 10--any ideas about this?

[Peace Animator Carolyn]

Hey Sally Bee,

Why are you "needing" to exhale for 10 counts? If you must exhale for 10 counts, then do so. It does take practice to get the exhalations down to 8. Do what works for you.