Breath · 2 minutes
The 4-7-8 Breath
Dr. Weil's two-minute sleep trick.
A breathing pattern from Dr. Andrew Weil, modeled on a yogic pranayama. It reliably drops heart rate. Used for falling asleep, cooling anger, pre-performance nerves.
How to practice
Sit or lie comfortably. Tongue rests against the ridge behind the upper front teeth, stays there the whole time.
Exhale completely through the mouth, making a slight 'whoosh' sound.
Close mouth. Inhale through nose for a count of 4.
Hold breath for a count of 7.
Exhale through mouth, 'whoosh,' for a count of 8.
That's one cycle. Repeat for four cycles total. No more on the first try — this pattern is surprisingly strong.
Why it works
The 4-7-8 forces a long exhale relative to the inhale, which physiologically signals the nervous system to down-regulate. It works fast. Within a minute of four complete cycles, most people's heart rate drops noticeably and they feel slightly drowsy. That drowsiness is why it's Dr. Weil's sleep recommendation.