4-7-8 Breathing
Inhale 4, hold 7, exhale 8 — three cycles.
Nothing recorded. Pause anytime.
Ready when you are
What is 4-7-8 Breathing?
The 4-7-8 pattern — inhale 4 seconds, hold 7, exhale 8 — is a simple paced-breathing technique popularized by Dr. Andrew Weil. The long exhale activates the parasympathetic nervous system, the body’s built-in brake pedal.
This page guides you through three cycles with a visual ring: follow the animation, no counting required. Three cycles take about a minute — long enough to interrupt a stress spiral, short enough to do between meetings.
Frequently Asked Questions
How often can I do 4-7-8 breathing?
A few cycles anytime you feel keyed up. If you feel lightheaded, breathe normally and shorten the hold.
Is this medical treatment?
No — it is a relaxation exercise, not a substitute for professional care.
什么是 4-7-8 呼吸法？
4-7-8 节奏——吸气 4 秒、屏息 7 秒、呼气 8 秒——是由安德鲁·韦尔医生推广的简单节律呼吸法。加长的呼气会激活副交感神经系统，也就是身体自带的"刹车"。
本页用一个视觉圆环引导你完成三轮：跟着动画走，无需自己数数。三轮约一分钟——足以打断压力螺旋，又短到会议间隙就能做完。
常见问题
4-7-8 呼吸能做多频繁？
感到紧绷时随时做几轮。如果头晕，恢复正常呼吸并缩短屏息。
这算医疗手段吗？
不算——它是放松练习，不能替代专业帮助。