Reset Your Mind With the 4-7-8 Breath: A Daily Guided Routine

Doctor Andrew Weil calls the 4-7-8 breath a natural tranquilizer for the nervous system. Last time, we used the physiological sigh for a quick, powerful reset. Today, we use a different rhythm to go deeper into calm. Find a comfortable seat.

Or lie down. Whatever lets your body feel supported. Close your eyes, or just soften your gaze. We will breathe in through the nose for a count of four. Hold the breath for a count of seven. And exhale completely through your mouth for a count of eight, making a gentle whooshing sound.

Let’s begin. First, a full exhale. Let all the air out. Now, inhale quietly through your nose. Two. Three. Four. And hold. Two. Three. Four. Five. Six. Seven. Relax your shoulders here. Now exhale through your mouth. Whoosh. Two. Three. Four. Five. Six. Seven.

Eight. Empty completely. That’s one cycle. We’ll do it again. Inhale through the nose. Two. Three. Four. Hold the breath. Soften your jaw. Two. Three. Four. Five. Six. Seven. And release. A long, slow exhale. Two. Three. Four. Five. Six. Seven. Eight. Let it ALL go.

Again. Inhale. Hold. This is the center of the practice. Be still inside the hold. And exhale. One last time. On your own. The rhythm is yours now. Now just… let your breath return to its natural rhythm. No counting. No effort. Simply notice the stillness you’ve created.

This quiet is always available to you.