The 4-7-8 Breathing Method for Sleep and Anxiety Relief

By MonkeyMind Team · May 24, 2026

The 4-7-8 Relaxation Method

Developed by Dr. Andrew Weil, the 4-7-8 breathing technique is described as a "natural tranquilizer for the nervous system." It is highly effective for reducing acute anxiety and helping you drift off to sleep.

The 4-7-8 Breathing Sequence

**Inhale** quietly through your nose for 4 seconds.

**Hold** your breath at the top for a count of 7 seconds.

**Exhale** completely through your mouth, making a whoosh sound, for 8 seconds.

Repeat this cycle 4 times. The long hold allows oxygen to fully saturate your organs, while the long exhalation triggers immediate vagus nerve activation, clearing adrenaline and lowering your heart rate. You can run guided cycles of this method using the [resonance tool](/resonance).