Can’t sleep? Try This Amazing Breathing Technique by Dr. Andrew Weil

Posted by on February 28, 2017 in Health, Prevention with 7 Comments

Video Source: Xavier Bloomer

In this video, Dr. Andrew Weil demonstrates how to practice the simple yet incredibly effective 4-7-8 Breathing Technique, which can be used to calm the nervous system, counteract stress, and help you fall asleep. The technique is based on pranayama, an ancient Indian practice that means ‘regulation of breath.’

This 4-7-8 Breathing Technique is a natural tranquilizer for the nervous system. Do it at least twice a day. You cannot do it too frequently. But, do not do more than four breaths at one time for the first month of practice.


Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your 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.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

READ MORE: Three Breathing Exercises

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7 Reader Comments

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  1. vibrationsofpeace@gmail.com' Jay says:

    That’s how I allow myself to channel.

  2. 390mrm@gmail.com' michael says:

    Hello and Ty for the post, My question is what is the position of the tongue upon exhale? Namaste!

  3. The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. With all matters of the heart, you’ll know it when you find it.”- Steve Jobs

  4. Smoke 4 joints wait 7 minutes and then I 8 everything ..

  5. NedsCocroft@hotmail.com' Yong Johnstad says:

    During times of stress, the nervous system becomes over stimulated leading to an imbalance that can cause a lack of sleep.

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