Why do I have to make a whoosh sound when exhaling?

The whoosh sound creates slight resistance, helping maintain slow pace and ensuring you empty your lungs fully.

Can I do more than 4 cycles?

Dr. Andrew Weil recommends starting with only 4 cycles. After a month of practice, increase to 8. It's potent—don't overdo it at first.

Can I practice this online?

Yes, try our free guided 4-7-8 breathing session which includes audio cues and visual pacers.

4-7-8 Breathing Technique Explained

Q: I get lightheaded during the hold. Is that normal?

It can happen if you're new to breath retention. If dizzy, stop the holds and breathe normally. Try shorter counts (2-3.5-4 ratio) until you build capacity.

Can't shut off your brain at night? The 4-7-8 technique might be the switch you've been looking for. Developed by Dr. Andrew Weil, this pattern acts as a natural tranquilizer for the nervous system.

How to Do 4-7-8 Breathing

This exercise places a heavy emphasis on the exhale, which is the "braking pedal" for your heart rate.

Exhale completely through your mouth, making a whoosh sound.
Inhale (4 seconds): Close your mouth and inhale quietly through your nose.
Hold (7 seconds): Hold your breath. This allows oxygen to fill your lungs and circulate.
Exhale (8 seconds): Exhale completely through your mouth, making a whoosh sound.

Repeat this cycle for 4 rounds initially, working your way up to 8 rounds over time.

Practice 4-7-8 Breathing

You can practice this technique right now with our guided visual and audio session.

Start 4-7-8 Breathing Session

Benefits of 4-7-8 Breathing

Falls Asleep Faster: The long exhale mimics the breathing pattern of sleep, tricking your body into thinking it's time to rest.
Reduces Anxiety: It physically forces your heart rate to slow down, interrupting the panic response.
Manages Cravings: Some people use it to ride out intense cravings for food or cigarettes by centering themselves.

When to Use It

In Bed: The most popular use case—lying in bed when you can't fall asleep.
Middle of the Night: If you wake up and can't get back to sleep.
Before Reacting: When something upsets you, take a minute to do this before saying or doing anything.

Frequently Asked Questions

Why do I have to make a sound? The "whoosh" sound on exhale creates a slight resistance, which helps maintain the slow pace and ensures you are emptying your lungs fully.

I get lightheaded during the hold. Is that normal? It can happen if you're not used to breath retention. If you feel dizzy, stop the holds and just breathe normally. You can shorten the counts (e.g., 2-3.5-4) and keep the ratio the same until you build capacity.

Can I do it more than 4 times? Dr. Weil recommends starting with only 4 cycles. After a month of practice, you can increase to 8. It's potent, so don't overdo it at first.

Brizzy

guided breathing