Satyori — 4-7-8 Breathing Pranayama Quick Card
Pranayama Quick Card
4-7-8 Breathing
Vishrama Pranayama · Vishrama means 'relaxation' or 'rest' — a structured relaxation breath with specific counts designed to activate the parasympathetic nervous system
About
The 4-7-8 breathing technique is a specific-ratio pranayama popularized by Dr. Andrew Weil, who adapted it from the classical yogic tradition of extended exhalation and breath retention.
How to Practice
The technique can be practiced in any position — sitting, lying down, or even standing. The tongue tip should rest lightly against the ridge of tissue behind the upper front teeth throughout the entire exercise. Exhale completely through the mouth, making a whooshing sound.
Benefits
The 4-7-8 pattern creates an extended parasympathetic activation window that is remarkably effective for acute anxiety and insomnia. The long retention allows CO2 to accumulate in the blood, producing mild vasodilation that increases blood flow to the brain and extremities, creating a sensation of warmth and relaxation.
Contraindications
The 4-7-8 technique is generally very safe. Individuals with severe respiratory conditions (advanced COPD) may find the 7-count retention challenging — reduce to a ratio of 4:5:8 or 4:4:8 and build gradually.
Dosha Effect
The 4-7-8 technique is strongly Vata and Pitta-pacifying due to its profound calming effect on the nervous system. The extended exhalation and retention slow the entire system, grounding Vata's restlessness and cooling Pitta's intensity.
Classical Source
Adapted from classical yogic pranayama by Dr. Andrew Weil, who learned the technique from practitioners in the yoga and Ayurvedic traditions.
Dinacharya Guide
4-7-8 Breathing is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.