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Exercises Breathing

4-7-8 Breathing

A long exhale slows you down, a popular choice before sleep.

Rhythm: 4 in · 7 hold · 8 out

Makes relaxing easier.

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How does it help?

The exhale is twice as long as the inhale. Your heart naturally slows a little as you breathe out, and a long exhale stretches that effect. Counting also pulls attention away from racing thoughts, which can help as you drift off to sleep.

On screen

On screen each phase has its own moment: as you breathe in, the snowdrop rises a step from under the snow; as you hold, the bud gathers light; as you breathe out, snow falls slowly from the sky; with the last breath the snowdrop opens. At the end the snow stops and the snowdrop gathers light.

About the snowdrop

The snowdrop is one of the first flowers to break through the snow at the end of winter. Its bowed head is no accident: the downward bell acts like a natural umbrella, sheltering the inside of the flower and its pollen from rain and snow.

Safety

Includes breath holds. If you have a heart, blood pressure or breathing condition, or are pregnant, check with your doctor first. Don't force your breath; if you feel dizzy or short of breath, stop and breathe normally.

Research and sources

Where does it come from?

Adapted by Dr. Andrew Weil from yogic breathing (pranayama).

What does research say?

Studies saw shifts toward relaxation in body measures such as heart rate variability. Even in sleep-deprived people, heart rhythm and blood pressure became more balanced.

Sources