Dr weil breathing exercise

Can't sleep? Forget sleeping pills, warm milk, and herbal teas. Dr. Andrew Weil has a quick, simple trick that will help you drift off in only 60 seconds. He calls it The 4-7-8 Breathing Exercise.The exercise is a form of relaxation that reduces tension in the body. "It's utterly simple, takes almost no time, requires no equipment and can be done anywhere," Dr. Weil says on his website (www.drweil.com). • Exhale completely through your mouth, making a "whooshing" sound.• Close your mouth and inhale through your nose while counting to four.• Hold your breath while you count to seven.• Exhale completely through your mouth, while making a "whooshing" sound again and counting to eight.• Repeat the cycle three more times for a total of four breaths.The breathing exercise is a tranquilizer for the nervous system, Dr. Weil says. "Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice," he says.Practice makes perfect, says Weil, who suggests practicing the technique twice daily for six to eight weeks until you can fall asleep in 60 seconds. "This exercise cannot be recommended too highly," says Dr. Weil. "Everyone can benefit from it." © 2025 NewsmaxHealth. All rights reserved.

The 4-7-8 breathing exercise, is a tool that can relax the practitioner in a matter of moments and offers profound, compounding benefits over time. With roots in yoga, the outcome of this practice produces a pleasant altered state of consciousness while strengthening the vagal nerve which plays a crucial role in activating the parasympathetic nervous system. Upshot, it helps reduce our stress response big time. Created by one of the early pioneers of the modern integrative medicine movement (and a Harvard alum), Dr. Andrew Weil, it has become widely used because of its simplicity and effectiveness. This basic yet powerful breathing technique can lead to a slower heart rate, lowered blood pressure, and even improved digestion in just a month.It has been a key tool to get me out of high stress moments — and still does. I do it daily.Here's an overview of the simple steps of the 4-7-8 breathing technique so YOU can do it daily too.Touch your tongue gently to the roof of your mouth, just behind your teeth, and exhaleBreath in gently through your nose for 4 seconds, hold your breath for 7 seconds, and breathe out forcefully through your mouth for 8 secondsRepeat for 4 breath cycles max for the first month, then go up to 8 (but no more than two sets of 8 a day)Do it twice a day, minimumToolsI strongly encourage everyone to watch the instructional videos seen below, especially if you’re a visual learner. Here are some helpful videos of Dr. Weils, walking you through it. How To Perform the 4-7-8 Breathing Exercise | Andrew Weil, M.D.Video: Breathing Exercises: 4-7-8 Breath (A general overview)Plus, here is a downloadable / printable 1 page PDF with instructions for easy offline reference.Notes / TipsThe absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.You can do this in any position. In the beginning, it is recommended to sit down with your back straight.You can do this anywhere. In the beginning, do not attempt while driving a car or other potentially risky situations where being lightheaded is not good.Feel free to apply this breath work to stressful situations, emotional triggers, cravings, etc.You can work it into your existing contemplative/meditative practices.Have fun and play with it!In wellness and simplicity, Vincent Cobb Co-founder Back to Articles Written by Our Co-Founders Let customers speak for us from 4616 reviews Enjoying the oil pulling I've really enjoyed the oil pulling - the flavor and ingredients are great. I feel like it's helping me to improve my overall mouth health. I'll continue to use it. Mineral Toothpowder I've been using Akamai's Mineral Toothpowder for several years and I love it. It leaves my teeth and mouth feeling clean and has none of the toxic chemicals or artificial sweeteners of commercial toothpastes. I can't recommend it enough and happily pass out samples to friends and family. It is DIFFERENT If you like your “paste” it’s a possibility you won’t like the powder. It takes a

The best tool to use in addressing GAD, and the exercise I recommend as the cornerstone of any relaxation program.Meditation can help lessen the effect of GAD by training one to focus on the present moment, thus keeping minds off fears. Meditating on a regular basis can result in significant, long-term reduction of anxiety.Eliminating all sources of caffeine and stimulants from the diet can markedly reduce symptoms, and is especially helpful in those who are stimulant sensitive.Cognitive behavioral therapy can help those with GAD to recognize distorted patterns of thinking and adopt healthy coping skills.Journaling anxious thoughts, worries and symptoms can help reduce stress, identify unfounded fears and monitor progress.Regular daily exercise is another excellent way to combat anxiety. Exercises such as brisk walking and moderate strength training can reduce stress and anxiety, and offer a healthy distraction from negative thoughts.Taking a “media break” (by eliminating TV news bulletins, the Internet, and newspapers and new magazines) can help anyone with anxiety. A week without “negative” news can teach someone they have choices in how much information they are exposed to, as well as how they process news.SupplementsB vitamins and magnesium can be helpful in dealing with the symptoms of anxiety.Passion flower derivatives are effective as mild tranquilizers. Both tinctures and extracts are calming without being sedative and are useful adjuncts to programs of stress reduction.[See more supplements below.]Source article (on his site): Generalized Anxiety Disorder~ ~ ~Books by Andrew Weil, MD:Spontaneous Happiness: A New Path To Emotional Well-BeingFrom Amazon review: “Dr. Weil offers an array of scientifically proven strategies from Eastern and Western psychology to counteract low mood and enhance contentment, comfort, resilience, serenity, and emotional balance.“Drawn from psychotherapy, mindfulness training, Buddhist psychology, nutritional science, and more, these strategies include body-oriented therapies to support emotional wellness, techniques for managing stress and anxiety and changing mental habits that keep us stuck in negative patterns, and advice on developing a spiritual dimension in our lives.”Another title:Breathing: The Master Key to Self Healing (Audio CD)~~~~~Dr. Weil offers research information and advice on many health issues, including treating anxiety – see his site This herbal product is a safe sleeping aid that I often recommend, but it does not work for everyone.Melatonin: I recommend melatonin as an occasional sleep aid. The dose is 2.5 mg to 3.0 mg placed under the tongue at bedtime.L-Theanine: This compound, found in green tea, is said to promote relaxation and modify the stimulating effects of caffeine.Passion flower: Made from the stems, leaves and flowers of the plant, passion flower helps reduce stress and anxiety, calms without sedation and can be used for insomnia when combined with other sedative herbs. It is weaker than valerian and not as effective

Andrew Weil, M.D., is “a world-renowned leader and pioneer in the field of integrative medicine, a healing oriented approach to health care which encompasses body, mind, and spirit.“Combining a Harvard education and a lifetime of practicing natural and preventive medicine, Dr. Weil is the founder and director of the Arizona Center for Integrative Medicine (AzCIM) at the University of Arizona Health Sciences Center.”[From Facebook/Andrew Weil, M.D.]Here is one of his articles on the topic of anxiety and stress:Anxiety is a normal reaction to certain situations, such as feeling tense when speaking in front of a large group or experiencing a racing heartbeat when faced with a dangerous situation.This physiological response helps prepare you to react to a threatening situation, or gets you charged up to perform well on a test.When anxiety and worry become chronic, however, or are exaggerated and without cause, it is a sign of anxiety disorder. Instead of a heightened physical state to meet an immediate challenge, anxiety disorders actually impair your ability to cope in your daily life.Anxiety disorders (a term which includes panic disorders, phobias, post traumatic stress and obsessive-compulsive disorders), are the most common form of all mental disorders.They are true illnesses, stemming from a combination of life experiences and biological factors. People may feel anxious all of the time without any apparent reason, have such extreme feelings of anxiety that they have to avoid certain everyday activities, or may become completely immobilized from an intense feeling of terror.There are several different types of anxiety disorders, but this section deals only with generalized anxiety disorder.Generalized anxiety disorder (GAD) is characterized by chronic, unrealistic, and exaggerated feelings of worry and tension.It is more common among women than men, and tends to run in families.People with GAD tend to fret excessively about certain people or situations, such as family members, their health or their job, and to overreact to situations, although the source of worry is not always evident.They have a hard time relaxing and falling or staying asleep.The onset of GAD is gradual, usually affecting people in their childhood or adolescence. A diagnosis is confirmed when a person experiences excessive worrying about everyday situations for at least six months.Treatments include anti-anxiety medication, cognitive-behavioral therapy, relaxation techniques and biofeedback.SymptomsAnxiety can manifest as physical symptoms including muscle tension, headaches, trembling, restlessness, sweating, abdominal upsets, dizziness and irritability. These problems usually disappear after treatment of the underlying anxiety.Suggested Lifestyle ChangesBreathing exercises are one of the best single anti-anxiety measures. Many people experiencing anxiety tend to hold their breath or hyperventilate without being conscious of their actions.Controlling breathing and breath work can offer an immediate lessening of anxiety and a sense of empowerment. The yogic relaxing breath is perhaps

Neurotransmitters that enhance your mood. Again, I messed up. Because I was moving to a new city, I cancelled my gym membership and therefore wasn’t doing my regular HIIT and power yoga classes. That change in my exercise routine probably did nothing good for my stress levels.Research shows that regularly working out reduces cortisol levels, protecting you from the damaging health effects of chronic stress. Even more, working out prevents you from ruminating by taking your mind off whatever’s going wrong in your life. “If you take a walk and think about literally anything other than what you’re stressed about, you’re going to feel better,” says Dr. Domar.You don’t need to be a gym rat to reap the benefits. In general, moderate exercise is best, says Dr. Domar. The Centers for Disease Control and Prevention suggests aiming for 150 minutes a week, but even taking a 10-minute break from work to go on a walk, stretch, or do a quick HIIT workout can make a huge difference. The most effective workout? The one you enjoy, says Dr. Domar. “If you force yourself to do an exercise you don’t like, you aren’t going to stick with it,” she said. So, find something you're into—whether it be swimming, biking, tennis, or dance—then start slowly and build up gradually over time.Make relaxation an intentional part of your day.Another option: Try a relaxation technique such as meditation, yoga, or deep breathing. Research has found that people who regularly practice mindfulness generally experience less stress and lower levels of cortisol.There are a ton of relaxation techniques available—there’s progressive muscle relaxation, in which you slowly tense and loosen various muscles, and visualization, which simply involves imagining peaceful images such as a beach or the woods. You can just lay down and listen to chill music or doodle in a notepad. Dr. Domar often advises her patients to use an app like Calm, Headspace, Insight Timer—or, my personal fave, Peloton’s sleep meditations. Try to do some type of relaxation exercise for 15 to 20 minutes every day, she says. Not only will this immediately help you decompress, but it’ll help you stay calm under pressure moving forward. “When you relax on a regular basis, on a cellular level, you become less responsive to stress,” she says.As for me? I’d like to think I learned my lesson—and next time I move (which I hope is never), I won’t

Care can help soothe, protect, and brighten the skin,” says Dr. Zeichner.ReishiFor anti-aging benefits, turn to the reishi mushroom. Studies show that the reishi mushroom can help reduce photoaging in the skin. Dr. Engelman adds that it also has anti-inflammatory properties to calm sensitive skin.Lion's ManeDr. Garshick says that lion’s mane is another mushroom that will tend to all your anti-aging skincare needs. “This mushroom works to support collagen production, helping to improve the appearance of fine lines and heal wounds,” she says.ShiitakeShiitake mushrooms can do a lot. First, Dr. Engelman says that because they contain kojic acid, they can help brighten the skin and reduce hyperpigmentation. Research shows they also have anti-inflammatory and antioxidant properties, so they can help stimulate cell turnover, boost collagen and elastin production, and protect skin from sun damage.CordycepsCordyceps are a fungi that grows on insect larvae. Dr. Engelman says that it is an antioxidant and anti-inflammatory ingredient, which helps protect the skin from environmental aggressors. Animal studies also show that it combats oxidative stress and stimulates collagen production.Mushroom Milk Better Aging Eye CreamShop Now Mushroom Milk Better Aging Eye Cream ulta.com $50.00" src=" Now Mushroom Milk Better Aging Eye Cream ulta.com $50.00Adaptogen Deep Moisture CreamShop Now Adaptogen Deep Moisture Cream amazon.com $58.00" src=" Now Adaptogen Deep Moisture Cream amazon.com $58.00Dr. Andrew Weil Mega-Mushroom Soothing Treatment LotionShop Now Dr. Andrew Weil Mega-Mushroom Soothing Treatment Lotion ulta.com $46.00" src=" Now Dr. Andrew Weil Mega-Mushroom Soothing Treatment Lotion ulta.com $46.00How to incorporate mushrooms into your beauty routineYou’ll usually find mushroom extracts in serums, creams, and lotions, says King, and they're pretty easy to incorporate into your routine. Fairly well-tolerated, they pair well with other active ingredients like vitamin C or retinol, and shouldn't cause any irritation or redness. Unless you have a known allergy or sensitivity to mushrooms, your skin should tolerate these products wel.Dr. Engelman agrees, and adds that those who are pregnant or breastfeeding should consult their doctor before using mushroom products; many ingredients can pass through the skin barrier into the bloodstream, which may affect a fetus or nursing baby and not all types of mushrooms have been sufficiently researched for safety. “I always recommend exercising caution whenever trying anything new,” she says.You Might Also LikeJennifer Garner Swears By This Retinol Eye CreamThese New Kicks Will Help You Smash Your Cross-Training Goals