4-7-8 Sleep Timer
Dr. Weil's natural tranquilizer for sleep — guided timer
Dr. Andrew Weil developed the 4-7-8 breathing technique as a "natural tranquilizer for the nervous system." The pattern — inhale 4 seconds, hold 7 seconds, exhale 8 seconds — was adapted from pranayama yoga breathing and has become one of the most widely recommended sleep aids by integrative medicine practitioners worldwide.
What makes 4-7-8 uniquely effective for sleep is the combination of the breath hold and extended exhale. The 7-second hold raises CO2 just enough to promote the vasodilation and physical heaviness associated with drowsiness. The 8-second exhale then maximally activates the vagus nerve, completing the physiological signal for sleep. This one-two combination is why 4-7-8 outperforms simpler techniques for sleep onset.
Benefits
- Dr. Weil's signature technique — the most-recommended sleep breathing method
- CO2 retention + vagal activation = powerful sleep-onset signal
- Called a "natural tranquilizer" for its consistent sedating effect
- No dependency, no side effects, no cost — unlike sleep medications
Frequently Asked Questions
Did Dr. Weil invent 4-7-8 breathing?
Dr. Weil adapted the technique from pranayama yoga. He popularized it as a sleep and anxiety tool in Western medicine, calling it a "natural tranquilizer for the nervous system." The specific 4-7-8 ratio and its clinical applications are his contribution.
How many cycles of 4-7-8 before I fall asleep?
Dr. Weil recommends starting with 4 cycles (about 75 seconds) and building up. For sleep, most people find 8-16 cycles (3-5 minutes) sufficient. With practice, many fall asleep within 4-6 cycles.
Related Breathing Exercises