Question 1

What is 4-7-8 breathing?

Accepted Answer

The 4-7-8 breathing technique was developed by Dr. Andrew Weil, based on yogic pranayama. You inhale through the nose for 4 seconds, hold your breath for 7 seconds, and exhale through the mouth for 8 seconds. The extended exhale activates the parasympathetic nervous system, inducing a deep state of calm.

Question 2

Is 4-7-8 better than box breathing?

Accepted Answer

It depends on your goal. The 4-7-8 technique is particularly effective for promoting sleep and reducing acute anxiety, thanks to the long exhale that slows heart rate. Box breathing (4-4-4-4) is better suited for focus and stress management during work. Both are validated by scientific research.

Question 3

When is the best time to practice 4-7-8?

Accepted Answer

The ideal moments are: before sleep (it helps you fall asleep faster), during an anxiety attack, after a stressful event, or as a restorative break during the day. Dr. Weil recommends practicing at least twice daily to build cumulative benefits.

Question 4

How many cycles should I do?

Accepted Answer

For beginners, Dr. Weil recommends starting with 4 cycles (about 1 minute and 16 seconds). With practice, you can increase to 8 cycles. Do not exceed 8 cycles per session, especially at first, to avoid dizziness. If you feel lightheaded, return to normal breathing.

4-7-8 Breathing