Dr. Weil explains how to do his 4-7-8 breathing technique. Relaxing Breathing Exercise

Learn a powerful relaxation technique as demonstrated by Dr. Weil. The 4 7 8 breathing is a daily practice that can bring great calmness to the body. Four, Seven, Eight breathing - the gist is to do 4 cycles of these breaths, not necessarily sticking to the exact count down to the second... It's more of a guideline. Feel free to experiment with your own cadence. Watch the video to see how!
Dr. Weil starts the day with this breathing technique, and for further relaxing energy he has a bowl of matcha daily as well. Learn more about matcha at matcha.com/

[@TheLawrencePerspective]

It appears that Dr. Weil's dog may have also mastered the 4-7-8 breathing technique. Thanks for the video. Controlling stress is critical to health.

[@cd6243]

Soooo critical-- im more mindful of my breathing now

[@josecolon2449]

He came up with this method while observing his dog in the morning. He has another video that shows the art of pooping like the breathing method it requires no special equipment

[@transformers_quotes5738]

“For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.”Ephesians 2:8-9“for ‘everyone who calls on the name of the Lord will be saved.’” Romans 10:13

[@sburkerd]

OMG! I just watched this for the fourth time, and just noticed the dog! Too cute.

[@paulmkz]

Stress and anxiety are the biggest threats to human health both mentally and physically IMO in the world

[@gratitude5740]

The dog 🐕 feels good energy from its masters. Lovely .

[@brianclark7412]

Dog know good people simply because the smarter than us. Dogs don't lie.

[@cd6243]

I was just thinking that -- even his dog is in a chilled zone--Dr Weil is amazing he's ahead of his time 👌🏻

[@user-wz7gp3dj9g]

I have had an intractable generalized anxiety disorder for 13 years. My experience with benzodiazepines was a disaster. They did nothing in the long run but cause memory issues. I am now off the benzos for a couple weeks now and my cognition is improving. I have been doing this breathing technique for 6 weeks now and I am already feeling less anxiety. A rash I had on my arm cleared up within about 2 weeks of doing this breathing technique. The anxiety-related asthma I've had seems to be clearing up, too. I can walk with confidence (my legs were so wobbly before that I was afraid to walk.) I feel that I am on the cusp of a miracle. Thank you, Dr. Weil. To all my fellow sufferers out there, good luck and please give this technique a chance to work in your life.

[@Matchacom]

Thank you for sharing your experience! We are glad that you are experiencing amazing changes to your health with the breathing exercise. We hope that your recovery is continuous and wish you well with everything else 🥰

[@pumudwanigasekara6272]

Bless you brother i think i know the pain you had ❤

[@TimGriess]

Dr joe dispenza

[@Katsem]

I finally get how to do this. I always found it hard to exhale for 8 seconds. Dr. Weil didn’t say anything about seconds here. He said for a count of…4,7,8. That’s why his demonstration seems faster than what I had been doing.

[@Matchacom]

You can always start on your pace and gradually transition to the 4-7-8 method! :)

[@sikuchalla]

If you control your flux of air by putting the tip of your tongue against your upper teeth, creating a resistance, you can more easily manage to slowly exhale.

[@beachhouse7160]

I used this during COVID, and i am convinced it was one reason my case cleared much faster than my relatives.

[@Matchacom]

That is so good to hear.

[@LauraHalvar]

Same for me.

[@sixteenstringjack]

People wondering about the length of each part - in another video he stresses that the length is not important, it's the ratio (4 to 7 to 8) that matters so you can make the 4 etc as short / long as you need

[@Matchacom]

yes, the video is more of a guide! but the 4-7-8s is the recommended length for each step :)

[@daviddalton8996]

As a respiratory therapist I’ve been doing this for years, and it certainly does help‼️

[@Matchacom]

it's amazing how a simple breathing exercise can do wonders!

[@michaelsimpson578]

How many times per day pls. As many as you feel comfortable with?

[@photon0001]

OMG! I've been suffering from nocturnal panic attacks for the past 4 months which eventually led to sleep anxiety lately. Tried this technique for the first time and it did magic! This man is a legend! Although I woke up several times, each time I would do the breathing and it would focus my mind and lower my heart rate magically so I can go back to sleep! Thanks so much Dr Weil!

[@Matchacom]

So good to hear!

[@lisaarce8971]

I have had that same issue for the past two months. I am definitely doing this technique tonight.

[@kellybrennan5514]

It's around half a second for each count. The more you practice, the easier it will become: Breathe in through your nose to a count of 4 Hold for a count of 7 Breathe out through your mouth to a count of 8 Breathing in through your nose filters the air. Breathing out through your mouth allows for a more forceful exhale and release of stress. You can build yourself up. It's advised that you take your time and limit yourself up to 8 cycles, as some people find that it can be quite intense and it can make you feel lightheaded. Dr Weil credits ancient yoga practitioners for the breathing techniques in his other videos. This is just a quick video demonstration. Hope this helps. Thank you for sharing this with us!

[@imponerendeschultz]

Thank you dear friend

[@anticorncob6]

That makes absolutely no sense. How can you breathe in slowly for four seconds and then breathe out rapidly for eight?

[@wendyanthony8762]

@@anticorncob6 It's breathing out more forcefully through your mouth to empty fully.

[@madavies1952]

@@anticorncob6 watch the video........

[@jongsuico6039]

Should you be sitting down while doing this?

[@luubang7919]

my indigestion problem has been improving tremendously after 1 week of doing this technique, thank you really much

[@fisnikeguze1062]

Hi how often do you use this technique

[@aihkas]

Thanks, Dr. Weil. Listening to you is comforting in itself.

[@powlly5738]

This exercise has been my life saver. Suffered lower back pain for years. My quality of life improved tremendously after starting with the technique. Stopped using tablets. Thank you Dr Weil. Always recommend to those who could benefit. 🙏🙏

[@aymalkhan5781]

From how many time?

[@Expert_Advice]

in how many days it showz results?

[@powlly5738]

I feel the difference within 24 hrs. I think the 'healing' comes from deep relaxation when breathing out.

[@Expert_Advice]

@@powlly5738 thax

[@powlly5738]

@@SeemaSingh-sv7tb are instructions available in KZbin

[@braedenM366]

If you have severe panic attacks like me this will help you. You have to realize that the panic feeling will not subside until the exercise is near it's end or over. And that the relaxation feeling will instensify after a few days or so of practice. I'm having trouble typing this because I'm so sleepy and relaxed right now after doing this for the 3rd straight day

[@aymalkhan5781]

How are you now

[@braedenM366]

@@aymalkhan5781 im doing alright. its crazy this was 8 months ago. i only recently began doing it again and can say its still great for bringing panic attacks down.

[@mab716]

It really works. Practice it & use it as much as possible!! ☮☮☮☮☮☮☮☮☮☮☮

[@mageshb7277]

What a voice. Wonderful

[@optimumhealthconsultancyku3087]

Thanks for sharing your exercise I used to do it on daily basis it has amazing results indeed when it was recorded on tapes before 15 years thanks again for you Dr Weil 🙏🌹

[@helencarandreou7368]

I was practicing this breathing technique in the last century. Every time I felt a panic attack coming on I did it and the panic stopped. I do it some times now when I get upset too. Thank you so much Dr Weil. I also have your book.

[@Matchacom]

we're so glad the breathing technique has supported you through some tough times! we hope you're feeling lighter and better 💚Thank you for supporting Dr. Weil!

[@shashidharshambulingappa2891]

Dr.Weli , you r really genious, it is 100% working from the day one, doing this practice past from 2 months, really working, crores of salute to him.Once again thanks Dr.Weli

[@frankdoyle3716]

Thanks Dr Weil!

[@ensarbajrami6906]

i couldn't sleep for a week tried tiktok vids to sleep none of them worked till i found this 4 7 8 method big thanks to the doc ❤

[@jamesmpann]

It’s a powerful tool. I think he’s doing it faster than the count. For me it works best following the full count.

[@LauraHalvar]

I believe this saved my life many years ago when I had a brain injury that caused autonomic dysfunction. One way this manifested was with malignant hypertension that would come on over tiny stimuli. No doctor could figure out what was going on and drugs didn't help because when the episode subsided, my BP would go dangerously low. I quit all the BP meds and did this technique. I could get my BP back to normal after it would jump to over 250/180 type crazy BP. All these years later, it takes a major adrenaline jolt to put me in uncontrolled BP but I immediately do this technique and it comes right down to normal. Amazing.

[@jedlimen123]

👍

[@jessicaburgers]

Just by this 4 cycles???

[@alanstevenson952]

Excellent easy to follow knows what he is talking about

[@kyuubie18]

The counting altered my state of consciousness. I will practice this. Seems relaxing for me.

[@tangulo8869]

I love it. Found this on James Nestor’s book Breath 👌

[@ireneanastasia1]

Thank you Dr Weil it helps me with my sleep problems

[@fisnikeguze1062]

Do you do this B4 sleep

[@tanishadavidson8988]

I was recommended by my life coach 🥰

[@kw5961]

Extremely powerful.

[@Agent-jj4cc]

This technique works to lower my very high and hard to control blood pressure. I wish I had learned this years ago. I feel amazing afterward.

[@sharonbelieves]

Did it make your blood pressure normal? How long did it take? My husband started this a week or so ago for blood pressure. He's been using magnesium which has also helped.

[@migrastilnaturalmigrainesu7897]

I so needed this today!

[@dogisadancer17star85]

⭐ thankyou god for guiding me to this marvellous video and giving me the shortcuts advice to perfect health. ⭐

[@Combat556]

I’ve been using your 4-7-8 breathing technique for years, and it definitely helps lower the BP. Thank you 😊.

[@matchakari4075]

So good to hear!

[@Fenthule]

Totally can vouch for this. I have extreme anxiety and last week going to my doctors she took my blood pressure and it was BAD - I asked her for 1 minute, she went to grab paperwork from the front, I did this technique. When she came back my heart rate was HALF what it just was. She was like "what did you do?!" And I showed her. She was blown away how well it worked lol. Also use it when having panic attacks in public.

[@ajaykumargaddam8859]

Sir my humble request. Can we lower high bp by doing this technique. Waiting for ur reply. Tq.

[@Combat556]

@@ajaykumargaddam8859 yes.

[@randall8379]

How long did it take to lower BP? How much did BP go down? Thanks

[@phil1471]

It’s soooo relaxing

[@owltaro]

who else got this recommended from their doctor for anxiety 😅

[@lisachandler8210]

Yep! Today!😊

[@itshaidermunawar]

I got this too ...

[@jonneiss7562]

I was a violent crime victim. Developed panic attacks. Was able to bring them under control using breathing exercises. Yes, they work. But note, it is an art...you do have to develop skill in these techniques, before you are doing to see results.

[@nickd4818]

@@jonneiss7562 how long did it take to work for you?

[@teresc3280]

Just yesterday my new doctor told me about this technique for anxiety. It is now a part of my daily routines.

[@VenusLover17]

Thanks so much for this 💎 gem!

[@EneWashington-ll1ei]

This is very helpful to me. It ease me of stress each time I do this exercise. I definitely recommend it to everyone

[@Matchacom]

we're glad it helps! :) thank you for sharing your experience!

[@TheMonacarol]

Love the beautiful dog resting on his arm ❤️o and a great breathing technique 😜

[@sln5968]

I was convinced it works as soon as i saw his dog!! 💕

[@TahitianTreatSkeetJuice]

i can literally feel a sensation in my head as i exhale. almost like a pressure being released, or my head becomes relaxed or something. hard to explain. very interesting. imma start doing this more often thxs

[@beefchuck]

I feel like I have mastered it after a week or so. After workouts while full relaxed in bed, it gives me very slight tingles (lightheaded high like) and I can feel my veins using that oxygen as I can just fall asleep if tired enough. My face also naturally produces a smile, my brain feels relaxed. Just such awesomeness. 🤗

[@Matchacom]

So good to hear!

[@fisnikeguze1062]

You do this on the bad or sitting 🪑

[@jeanilong4916]

That's a great description, very inviting. I hope you're still enjoying it. Looking forward to great results, even if they're different than yours.

[@user-yf9ws5ih8h]

thank u so much dr

[@PanicAttackRecovery]

Great video - thank you

[@rosyloveslearning3013]

I love this man.

[@livlu7275]

Merci!!! Vous avez une voix très reposante en plus :)

[@groovyray]

Will start this from today.Thanks doctor.

[@Matchacom]

good luck! keep going!🙂

[@LindaR423]

Thanks for showing us how to do this technique. Just watching that cute dog by your side relaxed me.

[@Matchacom]

Glad it was helpful!

[@seemapatilJapan]

Thank you. very powerful. why cant I do more rounds?

[@harsh9558]

Thx!

[@JaayDawg74]

My doc just told me to watch and try it it can help you with high BP and stress

[@dinargabdurakhmanov8526]

THANK YOU SIR

[@kregg123]

Ill be doing this

[@scottwarner1017]

I've suffered white coat syndrome most of my life. I've been doing 478 breathing for a while now. I just recorded 111/68 with a 68 pulse. This is amazing.

[@w.harrison7277]

Hold it, don't get yourself confused here. Any type of hyperventilation will momentarily bring your blood pressure way down. I DO NOT think Dr. Weil meant you should do this breathing and then take your blood pressure within ten minutes or so, it will be a false reading. I was taking him to mean your overall AVERAGE blood pressure would come down, but not the false low you will get from hyperventilation, you can achieve that just by breathing fast before taking your blood pressure.

[@jedlimen123]

@ Scott. NICE!! I can relate, will try it.

[@luisasarsa5351]

Hace años que tengo dos de sus libros " Salud total en 4 semanas " muy buenos, los recomiendo.

[@mikkovaan8636]

I have studied breathing a bit, read a book "Breath" by James Nestor, and got another book on breathing I've not yet started reading. In addition, I know of Bruce Frantzis breathing method in his Dragon And Tiger Medical Qigong 1 book. But, this 4-7-8 is so far the most powerful breathing technique I've discovered. Thank you so much for sharing it with everyone, you deserve a medal of honor good sir.

[@Matchacom]

thank you for your kind words and support! we're glad this breathing technique helps you!💚

[@tsb7911]

I had to watch this a few times because I kept watching the dog instead of listening to the DR. Great technique.

[@Matchacom]

So funny. We do that as well.

[@ramachandrannambiar4235]

Till date i was not sleeping 😄 Now you taught me to sleep

[@susanmessenger9052]

Thank you for this video ! Susi from Adelaide South Australia

[@catmandanng4482]

Thank you so muchDr.Weil this video very helpful for my panic attack now i can sleep well and panic attacks gone back to normal.life❤❤❤❤❤

[@Matchacom]

we're glad the breathing exercise is helping! continue to do it daily 🥰

[@spiritflower6640]

Thank you to the doctor and whomever is responsible for this video. I appreciate coming back to the origins of this breathing with Dr. Weil. There are many guided breathing sessions of this 4-7-8 technique on youtube that go on for 5, 10 even 20 minutes in one session. This seems in contradiction to what he is recommending here.

[@Matchacom]

His name is Dr. Weil! Thank you for supporting him! We're glad the breathing technique is helping you

[@patriciataylor4954]

I wish I had a doctor that would recommend this !

[@dellchica2373]

Gonna try

[@davidbarker8217]

Thank you Doctor

[@Matchacom]

thank you for the support! :)

[@cece3547]

Its soo great i believe soo too

[@martymarl4602]

He's counting waaay faster than I do

[@opencurtin]

Yes agreed it’s more like 4 4 4 but it’s actually ok to follow his way as well ,

[@knoeppe]

same here 😅

[@dorotap.6031]

Why no more than twice a day 4 or 8 cycles? Is there any special reason?

[@sikuchalla]

@dorotap.6031 I do it twice a day (8 cycles) and add an "8" to go back to sleep in the middle of the night. This is where it is more evidently a benefit

[@flavius22]

He never said why but might be because your oxigen level starts to drop if you overdue it. Then you get the oposite effect, more stress, higher heart rate etc

[@ahamoments132]

Thank you 🙏

[@Matchacom]

you're welcome! let us know if you need help with anything else!

[@loughton57]

It works for me 👍

[@xeik7482]

Works very well for sleep.

[@EEEMUS]

Amazing, thank you~~|!!!

[@bekimcachero4683]

very effective.

[@qiiandii]

Love it 🥰

[@Sereneis]

I am bipolar 1 with OCD and anxiety. I have been using this technique to combat insomnia for two years now. It works 90% of the time. My sleep doctors won't give me sleep meds, so this practice is a savior. I do breath for much longer than it's recommended by Dr. Weil, and don't keep my tongue on the roof of the mouth. Those are the only modifications I make. I do it only to sleep, but I will start doing a shorter version another time due to some serious bout of stress I am experiencing. The 4-7-8 breathing practice is a life-saver for me. Thank you, Dr. Weil. Ah! I also believe in dog. My no.1 doctor is an 11 year old rescued poodle who takes his profession at heart. He leans on me as I type this.❤

[@Matchacom]

Hi there! Thank you for sharing your experience. We're glad this breathwork helped you a lot and in different ways at that! Please know that we're cheering you on on this journey and wish you well always. Thanks for the love for Dr. Weil! And hello to your fur buddy! Best kind of companion

[@Rickster1965]

Does anyone know if you should also put the tip of your tongue on the roof of your mouth while doing the breaths?

[@raymondphelps3133]

Amazing thank you

[@Matchacom]

you're welcome! we're here if you need help with anything else!!

[@anneburich3913]

Dr. Weil, In other videos on this 4-7-8 breathing technique, you instruct practitioners to place the tip of the tongue against the ridge of tissue just behind the upper front teeth, and keep it there through the entire exercise. "You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward." I wonder if you meant to include this instruction with this video. Thank you.

[@johnsilvey9491]

I’m taking 1 mg Xanax and I think this works better I’m at work rn and I don’t want to take one so I tried this and it helps a lot

[@MaryLynnBigelow]

I have recently begun using this breathing technique and have found it very helpful. Just curious, why never more than 8 cycles?

[@simonfb9332]

I’m a comedian with a shaking-hands problem (due to nervousness) and I’m going to try this out

[@vilmasaldate]

thank you so much Dr., I love your dog.

[@Matchacom]

thank you for supporting, Dr. Weil! we love doggos here at Matcha.com 😃

[@kammalone8920]

In my yoga classes, I use a 7, 4, 8 ratio. The seven is an odd number to count. It keeps your brain from latching onto any random thoughts, flying through your mind. Seven is a good amount of breath, so you must consciously belly-breathe, not just top of the chest. I use 4 in the middle to cut down on the gasping that people thing they need to do after holding, and 4 is just long enough to signal our instinct-diven fight- or-flight mind that we are not being chased by a Saber-Toothed Tiger at the moment. It can relax. The 8 is an old yoga trick to exhale at least one more count than your inhale. This totally clears the lungs and strengthens the core. It even loosens up the stale air at the bottom of smoker-lungs. Numerology is big in yoga. Everything adds up to everything. Just breathe.

[@Matchacom]

wow, this is helpful to know! thank you so much for sharing this in detail 😄

[@BonnieRoillRDN]

The dog reduces my anxiety! So chilled!

[@breec3346]

I have anxiety/panic disorder! I’m so glad I heard of this through heal your living! And found this video! Thank you! I will be trying this for a few months to see! That’s amazing that this has helped others with anxiety bring it under control with this!

[@matchakari4075]

Hi Bree - Yes, this simple breathwork has had great results for many health issues. Try to do it twice per day for 6 weeks and let us know how you do on it.

[@breec3346]

Will do!

[@oliver9815]

Update?

[@breec3346]

2736 it has helped me a lot! My anxiety is gone!

[@vivlee3840]

@@breec3346 Really?? How does it work?

[@user-xr5qr3rw3x]

Yes, I learned this 30 years ago from your audio CD

[@Matchacom]

wow, you still remember that! thank you for supporting Dr. Weil all these years 🥰

[@lacuevadelvampiro]

from a person that can never fal asleep this actually works

[@Woo94ster]

I’ve been doing it wrong for years, it turns out. Either that or Dr Weil counts extremely fast and his 7 is often more like 4!

[@CM-fe3wl]

I agree, I wonder why he goes so fast!

[@iivii8986]

Yea I just came from a video that timed it for you while you do it and I was breathing a lot slower

[@dontkillbees]

I can not make sense of the numbers. Can somebody (who found out) explain the timing?

[@mrs.g5978]

This technique does work, I can do this and my BP reading goes down immediately, incredible. It however hasn’t helped me get to sleep not sure why.

[@fredx94]

Check out Andrew Huberman, he has great science backed recommendations when it comes to sleep. One of his main things is getting sunlight into your eyes early in the day, if possible at least half an hour after waking. It has done wonders for me. I am gone just few minutes after laying down. Ideally you also want to move while doing it. So a short morning walk is perfect!

[@jamesfox899]

why holding after inahalation adn not after exhalation ? thank you

[@wiwie4935]

Halo.. how long minimum time between one session to next session (4 cycle per session)

[@robertqueberg4612]

It must work very well. In only half way through this demo, the dog has zoned out. There is a lot of peace to be exchanged between humans and dogs, if the individual human is wise enough to understand it.

[@khaliahluckie7154]

478 breathing technique helps me a lot to go to sleep 🥳❤️

[@yourlocalguapo]

Do i stop exhaling after i run out of air? The thing is i can do everything correctly except the exhale for eight seconds i dont understand it, i can only exhale for about three seconds before i run out of breath and even then my heart will start pounding fast. So do i stop exhaling if i run out of air?

[@Ama_Sing]

What time of the day should I practice it?

[@ThePrakz3023]

Dunno igmf it was this or the fact I had hardly no sleep the night before but I was out like a light last night.. ill be trying it again

[@joej.3848]

So when you say "count of (number)", is that seconds? Because I put on a metronome for a second and tried to use it, and blowing out forcefully for 8 seconds is a long time.

[@keviljain887]

Can this help in resolving belching?

[@timbush5619]

Looks like the dog does this breathing. Too cute 😊

[@philgriffiths6287]

Afterwards I feel spaced out and more anxiety does these feelings go if continue?

[@keriperry-jones4359]

So I've just been diagnosed with anxiety & sent this video after a therapy session. ❤

[@Matchacom]

we hope it helped!! please continue practicing it and especially when you most need it! we're here to help you!☺

[@nikos123]

Tip of the tongue,beneath the front upper teeth,as dr Weil mentioned to another video,does remain there for the whole breathing exercize(inhale,hold,exchale)??

[@fisnikeguze1062]

How

[@nkwhph]

thanks, though it seems you are going a bit to fast for holding for 7 and breathing out for 8....or i'm i missing something? thanks

[@RichLuciano1]

He breathed in faster than 4 Held fewer than 7 And exhailed briefly. How and I supposed to do this when he isn't showing up he is doing it correctly?