4-7-8 Breathing — 1 Minute Timer
~3 cycles — a quick dose of Dr. Weil's calming technique
One minute of 4-7-8 breathing gives you approximately 3 complete cycles — the minimum Dr. Andrew Weil recommends for beginners. Because each cycle includes a 7-second hold and 8-second exhale, even 3 cycles produce a powerful vagal response. The extended exhale-to-inhale ratio (2:1) is what makes this technique so effective at triggering the parasympathetic nervous system.
Use the 1-minute timer when you need fast relief: before a difficult phone call, when anxiety spikes, or to break a stress spiral. Three cycles won't put you to sleep, but they will take the edge off.
Benefits
- Fast vagal activation — the extended exhale triggers calm within seconds
- Dr. Weil's recommended starting dose for beginners
- Breaks anxiety spirals before they escalate
- Discreet enough to do anywhere, anytime
Frequently Asked Questions
Can 1 minute of 4-7-8 breathing really help?
Yes. Each cycle is about 19 seconds with a 7-second hold and 8-second exhale. The extended exhale activates the vagus nerve powerfully. Three cycles is Dr. Weil's recommended starting dose and is enough to interrupt an anxiety response.
Is 4-7-8 breathing safe for 1 minute?
Absolutely. Start with 1 minute and build up. If you feel lightheaded, breathe normally for a moment and resume. The technique is designed to be safe at any duration.
Related Breathing Exercises