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4-7-8 Breathing Technique

A "natural tranquilizer for the nervous system"

The 4-7-8 breathing technique was developed by Dr. Andrew Weil and is based on the ancient yogic practice of controlling your breath (aka pranayama).

The 4-7-8 technique forces the mind and body to focus on regulating the breath. When practiced regularly, it’s possible that this technique could help some people fall asleep quicker.

Practice 4-7-8 breathing using the diagram below.


Harvard Health Publishing. (2016). Relaxation techniques: Breath control helps quell errant stress response. Retrieved from

Kuppusamy, M., Kamaldeen, D., Pitani, R., Amaldas, J., & Shanmugam, P. (2017). Effects of Bhramari Pranayama on health – A systematic review. Journal of Traditional and Complementary Medicine, 1-6.s

Weil, A. (2017). Three breathing exercises and techniques. Retrieved from

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