What it does
A specific, longer-hold pattern (popularized by Dr. Andrew Weil) designed to slow breathing down considerably and extend the exhale well past the inhale, which tends to have a strong calming effect, especially useful right before sleep.
How to practice
- 1Exhale completely through the mouth, making a soft whoosh sound.
- 2Close the mouth and inhale quietly through the nose for a count of 4.
- 3Hold the breath for a count of 7.
- 4Exhale completely through the mouth for a count of 8, with the same whoosh sound.
- 5That's one round — repeat for 4 rounds when starting out, working up to no more than 8 rounds in a sitting.
When it helps
Difficulty falling asleep, winding down at the end of an activated day, anxiety before bed, moments needing a stronger reset than a gentler technique provides.
Benefits
The long exhale and hold combination tends to produce a noticeably strong relaxation response; the fixed ratio gives a clear, memorable structure; widely used as a sleep-onset aid.
A note on safety
The 7-count hold is the longest hold of any technique in this library — some people feel lightheaded on their first few attempts, which is a sign to stop, breathe normally, and try fewer rounds next time. Not recommended for anyone with respiratory or cardiovascular conditions without medical guidance, and not a good first technique for someone brand new to breathwork; Box Breathing or Extended Exhale are gentler starting points.