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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Hey, welcome back to your Daily Mindfulness. In today's session, I'm going to share a particular breathing strategy you can use in times of stress and anxiety and also if you're trying to fall asleep. It's called the four-seven-eight breath, and it was created by Dr. Andrew Weil. So I'll tell you what it is, and then we'll go through it together.
The four-seven-eight stands for the particular breathing pattern. So we're going to be breathing in for four seconds, holding the breath for seven seconds, and then breathing out for eight seconds. So the breathing in for four's actually relatively easy, holding the breath for seven can be a little tough and then breathing out for eight really requires that we slow down the breathing. So let's try this out and see how it goes. So we'll start with breathing in.
Ready? Breathing in for one, two, three, four. And now holding for one, two three, four, five, six, seven. And now exhaling for one, two, three, four, five, six, seven, eight. Aah. So notice how you feel with that.
Different things can come up. Sometimes we feel very calm immediately. Other times we might feel a little frustrated, it was hard to elongate the breath for eight seconds, or maybe tough to hold the breath. So let's try it again and we'll see how it goes. We'll get a little bit of practice together.
So breathing in for four seconds, one, two, three, four. Holding for seven, six, five, four, three, two, one. And then releasing for eight, seven, six, five, four, three, two, one. Hmm, nice job. That's the four-seveneight breath.
One thing I find helpful to help slow down the breathing is to feel as though I'm breathing into the back of my throat. So you can imagine if you were, you had a cold window and you were trying to create a little bit of fog on it, you might go like this. Haa, Now just make that sound with your lips. Shut. Hhhh.
What that does, is it constricts the airways a bit and should help release the breath more slowly. So this is something you can practice. You could do it in times when you're stressed, when you're overwhelmed right before bed, if you're trying to calm your nervous system. People seem to love this exercise, and it's very easy to implement. So have some fun with it.
You have another tool. I'll talk to you in the meditation. Until then, take care. Thank you for your practice.
A Powerful Breathing Technique
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hey, welcome back to your Daily Mindfulness. In today's session, I'm going to share a particular breathing strategy you can use in times of stress and anxiety and also if you're trying to fall asleep. It's called the four-seven-eight breath, and it was created by Dr. Andrew Weil. So I'll tell you what it is, and then we'll go through it together.
The four-seven-eight stands for the particular breathing pattern. So we're going to be breathing in for four seconds, holding the breath for seven seconds, and then breathing out for eight seconds. So the breathing in for four's actually relatively easy, holding the breath for seven can be a little tough and then breathing out for eight really requires that we slow down the breathing. So let's try this out and see how it goes. So we'll start with breathing in.
Ready? Breathing in for one, two, three, four. And now holding for one, two three, four, five, six, seven. And now exhaling for one, two, three, four, five, six, seven, eight. Aah. So notice how you feel with that.
Different things can come up. Sometimes we feel very calm immediately. Other times we might feel a little frustrated, it was hard to elongate the breath for eight seconds, or maybe tough to hold the breath. So let's try it again and we'll see how it goes. We'll get a little bit of practice together.
So breathing in for four seconds, one, two, three, four. Holding for seven, six, five, four, three, two, one. And then releasing for eight, seven, six, five, four, three, two, one. Hmm, nice job. That's the four-seveneight breath.
One thing I find helpful to help slow down the breathing is to feel as though I'm breathing into the back of my throat. So you can imagine if you were, you had a cold window and you were trying to create a little bit of fog on it, you might go like this. Haa, Now just make that sound with your lips. Shut. Hhhh.
What that does, is it constricts the airways a bit and should help release the breath more slowly. So this is something you can practice. You could do it in times when you're stressed, when you're overwhelmed right before bed, if you're trying to calm your nervous system. People seem to love this exercise, and it's very easy to implement. So have some fun with it.
You have another tool. I'll talk to you in the meditation. Until then, take care. Thank you for your practice.
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This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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