# How to Do the 4-7-8 Yogic Breathing Method ![rw-book-cover](https://cdn.powerofpositivity.com/wp-content/uploads/2022/11/How-To-Do-The-4-7-8-Breathing-Method-to-Release-Anxiety-and-Fall-Asleep.jpg) ## Metadata - Author: [[Sarah Barkley]] - Full Title: How to Do the 4-7-8 Yogic Breathing Method - Category: #articles - Summary: The 4-7-8 yogic breathing method is a relaxation exercise that can help release anxiety and promote better sleep. By following a specific ratio of breaths, inhaling for four counts, holding for seven, and exhaling for eight, you can calm your mind and relax your body. This technique can be particularly helpful for those whose racing thoughts prevent them from falling asleep. The 4-7-8 breathing method has been around for centuries but gained popularity thanks to Dr. Andrew Weil. It can be practiced anywhere and doesn't require any equipment. In addition to the breathing technique, the article also suggests other methods to release anxiety and improve sleep, such as using a sleep mask, listening to white noise, and practicing yoga. If these techniques do not work, it is recommended to seek professional help, as there may be underlying medical conditions causing insomnia. - URL: https://www.powerofpositivity.com/breathing-yogic-better-sleep/ ## Highlights - The 4-7-8 yogic breathing method has existed since ancient times but became more popular thanks to [Dr. Andrew Weil](https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/). It is also called the “relaxing breath” ([View Highlight](https://read.readwise.io/read/01hkqrqcbsfjec0z8n7xn3tcw9)) - • Lay in a comfortable position, keeping your back straight • Place the tip of your tongue on the roof of your mouth, specifically against the ridge of tissue behind your front teeth. • Keep your tongue in place during the entire technique. Sometimes, pursing your lips makes it easier. • Exhale through your mouth, making a whooshing sound until you have no air left. • Close your mouth and count to four as you inhale silently through your nose. • Hold your breath for seven seconds. • Exhale through your mouth, making a whooshing sound, for eight seconds. • Repeat the process four times, beginning a new cycle each time. • Once you improve the practice, you can increase the technique to eight cycles. ([View Highlight](https://read.readwise.io/read/01hkqrbgahcz7bf92hf4wkd75x)) - Holding your breath during the techniques can help you replenish your body with oxygen. It boosts the oxygen that travels to your organs and tissues, promoting overall health. ([View Highlight](https://read.readwise.io/read/01hkqrdnwgecyqyrbvzjdp1eea)) - Finding ways to relax also balances your body and regulates the fight-or-flight response. With regulation, you’ll experience less stress and overcome potential triggers more easily. ([View Highlight](https://read.readwise.io/read/01hkqrh1enpdymgkd6s2vfqrvz)) - The 4-7-8 yogic breathing method helps you focus on your breathing instead of stress or worries. ([View Highlight](https://read.readwise.io/read/01hkqrhfjp0nzefpam0ne6rmxh)) - This method can help activate your parasympathetic nervous system. The system affects resting and digesting, helping your body prepare for sleep. Triggering this system also can help you focus on something other than your anxiety. ([View Highlight](https://read.readwise.io/read/01hkqrg4mt0547dqgnz68efthx)) - A [white noise](https://www.sciencedirect.com/science/article/abs/pii/S1389945721002021?via%3Dihub) machine can eliminate distracting sounds around you while you lay in bed. You can choose from sounds like a fan, ocean waves, rain, and other relaxing sounds. ([View Highlight](https://read.readwise.io/read/01hkqrf5acvtnwd39f91vm81da))