4-7-8 Relax Breathing 2.1

The 4-7-8 breathing technique, developed by Dr. Andrew Weil, draws upon an ancient yogic practice known as pranayama, aimed at enhancing one’s control over breathing.

This technique offers several potential benefits, including:

• Reduction of anxiety
• Facilitation of sleep
• Management of cravings
• Control or reduction of anger responses

To practice the 4-7-8 technique, it is essential to assume a comfortable position, either sitting or lying down:

1. Begin by completely emptying the lungs of air.
2. Breathe in quietly through the nose for a count of 4 seconds.
3. Hold the breath for a count of 7 seconds.
4. Exhale slowly through the mouth, pursing the lips and producing a "whoosh" sound, for a duration of 8 seconds.
5. Repeat this cycle up to four times.

Dr. Weil suggests practicing this technique at least twice daily to experience its benefits more effectively. He also advises against performing more than four breath cycles consecutively until one becomes more accustomed to the method.

It is common for individuals to feel lightheaded after their initial attempts; hence, it is prudent to engage in this practice while seated or lying down to mitigate the risk of dizziness or falls.