June 5, 2020

Dr. Andrew Weil’s 4-7-8 Breathing Technique

Breathing exercises are not for everyone, but if you are having trouble calming your nervous system or suffer from insomnia, here is a technique worth trying.

Dr. Andrew Weil, the noted alternative medical doctor, based his relaxing 4-7-8 breathing technique on the ancient yoga practice called pranayama. It may be done sitting, standing or prone. It is particularly useful to create a state receptive to sleep.

Here are some basic pointers in commencing a daily breathing routine:

1. First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.

2. Next, close your lips, inhaling silently through your nose as you count to four in your head.

3. Then, for seven seconds, hold your breath (the most critical part of the exercise).

4. Make another whooshing exhale from your mouth for eight seconds.

5. You can do the breathing sequence up to 4 times per session.

6. You may work up to doing the 4 breath sequence up to 8 times, spaced throughout the day.

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