Shaithilya Pranayama

4-7-8 Breathing

Taught by Dr. Andrew Weil, adapted from pranayama

BeginnerCalm & RelaxSleep

Helps you wind down at the end of the day. The breath out runs twice as long as the breath in, and that long, unhurried release is what leaves the body feeling solid and settled rather than wired.

The rhythm

Breathe inHoldBreathe out

How it goes

  1. 1Rest the tip of your tongue behind your upper front teeth.
  2. 2Breathe in quietly through the nose for four counts.
  3. 3Hold the breath for seven counts.
  4. 4Breathe out through the mouth for eight counts, letting it be audible.
  5. 5That is one cycle. Four cycles is a normal sitting.

What it is for

Research

  • Lengthening the exhale past the inhale is associated with a shift towards parasympathetic activity, the body's rest state.

Traditional use

  • Widely taught as a pre sleep practice, though evidence specific to falling asleep faster remains limited.

Before you start

  • •The seven count hold can feel like a lot at first. Shorten your counts and keep the ratio if you feel short of breath.

Session length

The timing of each breath is the technique itself, so it is fixed. How long you sit for is yours.

Cycles1m 16s
4

Fixed by the technique

Sound

Background sound

Shaithilya Pranayama

4 cycles · 1m 16s