Inhale 4s - Hold 7s - Exhale 8s. The relaxing breath popularized by Dr. Andrew Weil. Great for falling asleep and anxiety relief.
Inhale 4s - Hold 4s - Exhale 4s - Hold 4s. Also known as four-square breathing, used by special forces for calm and focus.
Inhale 4s - Hold 8s - Exhale 7s. Focus on the hold phase for deep relaxation and lung capacity improvement.
Inhale 4s - Exhale 6s. Simple deep breathing for beginners and daily relaxation.
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Using the Breathing Exercise is simple. Follow these three steps:
Developed by Dr. Andrew Weil (Harvard), 4-7-8 breathing is called a natural tranquilizer. The rhythm (inhale 4s, hold 7s, exhale 8s) activates the parasympathetic nervous system for deep relaxation.
Regular practice can: reduce cortisol (stress hormone), lower blood pressure and heart rate, improve lung function, boost immunity, enhance focus, aid sleep, and relieve anxiety.
Best times: morning (wake up), after lunch (recharge), before bed (sleep aid), during stress/anxiety (instant relief), after exercise (recovery).
Start with deep belly breathing (4-6) - it's simplest. Then try box breathing (4-4-4-4), and eventually 4-7-8 breathing.
Generally safe but consult your doctor if you have asthma, heart disease, high blood pressure, or are pregnant. Stop if you feel dizzy or uncomfortable.