4-7-8 Breathwork for Relaxation and Sleep
A 5-minute guided 4-7-8 breathwork exercise to help you relax during the day or fall asleep quicker in the evening. Based on the technique developed by Dr. Andrew Weil. Inhale for 4, hold for 7, exhale for 8. This program includes an introduction to the technique and additional resources for continued learning.
Program Modules
Introduction to 4-7-8 Breathwork
Learn the science behind the 4-7-8 breathing technique and its benefits for relaxation, stress reduction, and improved sleep. Understand how it affects your nervous system.
Introduction to 4-7-8 Breathwork
DailyLearn the science behind the 4-7-8 breathing technique and its benefits for relaxation, stress reduction, and improved sleep. Understand how it affects your nervous system.
Guided 4-7-8 Breathwork Session
A guided session to practice the 4-7-8 breathing technique. Perform 4 cycles of this breathwork routine.
Inhale through nose for 4 seconds
DailyInhale deeply and quietly through your nose for a count of 4.
Hold breath for 7 seconds
DailyHold your breath for a count of 7.
Exhale through mouth for 8 seconds
DailyExhale slowly and completely through your mouth with pursed lips for a count of 8.
Repeat the cycle 3 more times
DailyRepeat the entire breathing cycle of inhale, hold, exhale, three more times to complete 4 cycles in total.
Additional Resources
Explore these resources to deepen your understanding of breathwork. Includes links to podcasts and videos on breathwork techniques and their benefits. Explore different methods to determine your best fit.
Additional Resources
DailyExplore these resources to deepen your understanding of breathwork. Includes links to podcasts and videos on breathwork techniques and their benefits. Explore different methods to determine your best fit.
What You'll Accomplish
- Learn the 4-7-8 breathing technique.
- Reduce stress and anxiety.
- Improve sleep quality.
- Promote relaxation.
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