Relaxing Breath
4-7-8 Pranayama
The natural tranquilizer for the nervous system.
Ready to Practice?
Use this technique with our guided session.
Evidence-Based Technique
2 peer-reviewed studies validate this technique's effectiveness. Research shows measurable benefits for sleep, anxiety.
Proven Benefits
Scientific Evidence
Research shows this technique has measurable physiological effects. Studies are peer-reviewed and published in medical journals.
Balban, M.Y., Neri, E., Kogon, M.M. et al. (2023) • Cell Reports Medicine
Stanford University study comparing breathwork techniques including cyclic sighing (extended exhales similar to 4-7-8) with mindfulness meditation over 1 month.
Russo, M.A., Santarelli, D.M., O'Rourke, D. (2017) • International Journal of Cardiology
Review of slow breathing techniques and their effects on cardiovascular health and autonomic function.
How It Works
Nervous System
Reduces fight-or-flight response, promotes relaxation
Cardiovascular
Lowers blood pressure and heart rate
Respiratory
Optimizes blood pH and oxygen delivery
Quick Stats
Research Links
Safety Check
- • Start slowly and build gradually
- • Stop if you feel dizzy or uncomfortable
- • Consult a doctor if you have health conditions