4-7-8

Rest the tip of the tongue on the ridge behind the upper front teeth and leave it there.

Let the first breath leave through the mouth as a whoosh.

Inhale through the nose, hold, then let the breath leave through the mouth. Keep the ratio.

If the hold is difficult, choose a shorter count and keep the 4:7:8 ratio. Stop rather than continue through dizziness.

Sources

• Weil teaches this ratio for settling and sleep. Weil, Three Breathing Exercises

Skip this

• Skip this during pregnancy, with cardiovascular disease, or with epilepsy.
• Skip this when a child under 13 is the one practicing.

Stop if

• Stop if you feel dizzy, lightheaded, or unwell. Sit or lie down and let the breath return on its own.
• This is not medical care and not a diagnosis or treatment.
• Stop if you feel dizzy, lightheaded, tingling in the lips or fingers, chest pain, heart pounding or irregular beats, visual change, nausea, headache, or panic that is rising rather than settling. Sit or lie down. Breathe quietly, without controlling the breath, until it passes.
• If chest pain, fainting, or trouble breathing does not settle, seek urgent care.
• Do not practice breath holds, fast breathing, or eyes-closed walking while driving, in water, or standing if the practice is new.