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- ## 4-7-8 Breathing Technique
- Created by Dr. Andrew Weil, this pranayama practice is sometimes called the "relaxing breath"
- A natural tranquilizer for the nervous system that promotes relaxation and focus
- **Pattern**:
- Inhale quietly through the nose for 4 counts
- Hold the breath for 7 counts
- Exhale completely through the mouth for 8 counts
- **Benefits**:
- Reduces anxiety and stress levels
- Aids in falling asleep quickly
- Improves focus and concentration
- Helps manage cravings and impulses
- Creates a centered state for creative work
- **Recommended Practice**:
- 2-4 cycles when starting
- Work up to 8 cycles twice daily
- Can be practiced before starting creative work or focus sessions
- **My Experience**:
- Extremely effective for creating rapid mental clarity
- Works well as a pre-session focus ritual
- Most effective when done for 2+ minutes (4-5 full cycles)
- ## Resources
- [Dr. Andrew Weil's Official 4-7-8 Breathing Demonstration](https://www.youtube.com/watch?v=p8fjYPC-k2k) Youtube