4-7-8 Breathing: Health Benefits & Demonstration. By Dr. Andrew Weil (video 08:16)

A kind friend told us about this breathing technique from Dr. Weil. For those many anxious souls among us, it’s worth a try!

Description: Once you develop this breathing technique by practicing it every day, twice a day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. Use it to deal with food cravings. Great for mild to moderate anxiety, this exercise cannot be recommended too highly. Everyone can benefit from it.

Steps (from the video):

• Position your tongue on roof of mouth, just behind front teeth. Leave it in position throughout the exercise.

• Begin: Exhale fully with mouth open, lips pursed.

• 4 Counts: Close mouth. Breathe in deeply through nose for 4 counts.

• 7 Counts: Hold for 7 counts.

• 8 Counts: Exhale fully through mouth, lips pursed (tongue still in place), for 8 counts.

Repeat the 4-7-8 count steps four times (four breath cycles).

Practice this exercise at least twice a day, preferably upon waking and before going to sleep.

NOTE: Your body may need a month or two to get full benefits.

After a month or so, you can increase to eight breath cycles. Do not exceed eight cycles.