The 4-7-8 breathing method was developed by Dr. Andrew Weil, the “father of integrative medicine”. Inspired by pranayama (an ancient yogic breathing practice), this technique requires you to breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. 

This technique can help relieve your stress by suppressing your sympathetic nervous system – which controls the body’s fight-or-flight response. Research has shown that this technique can help reduce anxiety and muscle tension. We recommend sitting on a chair, or lying on your bed if you’re using this meditation before sleep.

This meditation is suitable for all levels. Feel free to use it daily for stress relief. Please avoid practicing this breathing technique when driving, operating machinery, or engaging in any other activity that could affect your safety, as the exercise may reduce your alertness.