top of page


As a passionate wellness consultant finding joy in sharing wellness offerings and immersive travel experiences, I'm thrilled to share with you one of my favorite practices that has truly transformed my life (from embracing the fears of cold immersion therapy contrast therapy blog to handling the everyday stressors of life): the 4-7-8 breathwork technique. This simple yet profoundly effective method has been a game-changer for me, and I believe it can do wonders for you too.


Picture this: You're amidst the peaceful beauty of a lush tropical paradise or perhaps nestled in the cozy luxury of a mountainside retreat. Your surroundings exude tranquility, but your mind is still racing with the stresses of everyday life. This is where the magic of 4-7-8 breathwork comes in.  I look at it as one the most POWERFUL tools I have in my toolbelt next to my practice of TM Transcendental Meditation!


What is 4-7-8 Breathwork?

At its core, 4-7-8 breathwork is a powerful relaxation technique that involves a specific breathing pattern aimed at calming the mind and body almost instantly. Developed by Dr. Andrew Weil, this technique is grounded in ancient yogic practices and has been hailed for its ability to alleviate stress, anxiety, and even aid in better sleep.

The Benefits of 4-7-8 Breathwork:
  • Stress Relief: In today's fast-paced world, stress seems to be an inevitable part of life. But with 4-7-8 breathwork, you have a simple yet potent tool to combat stress anytime, anywhere. By regulating your breath, you activate the body's relaxation response, easing tension and promoting a sense of calm.

  • Anxiety Management: Anxiety can often feel overwhelming, but it doesn't have to control you. Through consistent practice of 4-7-8 breathwork, you can dial down those anxious thoughts and find peace within yourself. This technique acts as a natural tranquilizer for the nervous system (you know I love to tap into that parasympathetic nervous system!!!), helping you navigate through life's challenges with greater ease.

  • Improved Sleep Quality: Are sleepless nights taking a toll on your overall wellbeing? Say goodbye to tossing and turning with 4-7-8 breathwork. By slowing down your breathing and quieting the mind, you pave the way for deep, restorative sleep. Incorporate this practice into your bedtime routine PM HABIT STACK BLOG, and prepare to drift off into dreamland effortlessly.

  • Enhanced Focus and Clarity: Feeling scattered and unfocused? Take a breather—literally. 4-7-8 breathwork acts as a reset button for the mind, sharpening your focus and enhancing mental clarity. Whether you're tackling a challenging task or seeking inspiration, a few rounds of this technique can help you tap into your inner reservoir of wisdom.

How to Practice 4-7-8 Breathwork:

Now that you understand the incredible benefits of 4-7-8 breathwork, let's dive into how to do it. Follow these simple steps to start your journey towards inner peace and wellbeing:


woman praying in bathtub
  • Find a Comfortable Position: Whether you're seated or lying down, make sure you're in a comfortable position where you can fully relax.

  • Place the Tip of Your Tongue: Lightly touch the roof of your mouth with the tip of your tongue, just behind your front teeth.

  • Inhale Deeply: Inhale quietly through your nose for a count of 4 seconds. Feel your abdomen expand as you fill your lungs with air.

  • Hold Your Breath: Once you've inhaled fully, hold your breath for a count of 7 seconds. Allow yourself to experience the stillness within.

  • Exhale Completely: Now, exhale forcefully through your mouth, making a whooshing sound, for a count of 8 seconds. Feel the tension release from your body with each exhale.

  • Repeat: Continue this cycle for a total of 4 breaths, or as many times as feels comfortable for you. With each breath, let go of any lingering stress or tension.

Remember, consistency is key when it comes to reaping the full benefits of 4-7-8 breathwork. Set aside a few minutes each day to practice this technique, and watch as it transforms your wellbeing from the inside out.


Incorporating 4-7-8 Breathwork into Your Travel Experience:

As travelers, we have the incredible opportunity to infuse our journeys with wellness practices like 4-7-8 breathwork. Whether you're setting out on a rejuvenating spa retreat or exploring a new destination, prioritize your well-being every step of the way.


During your travels, carve out moments of stillness and mindfulness to indulge in this breathwork practice. Whether it's while watching the sunrise (morning sun blog) over the ocean or unwinding in your peaceful hotel room, let 4-7-8 breathwork be your companion on the path to total relaxation.


As I conclude, my fellow seekers of wellness (freaks like me that want to be SUPER well!) and adventure, I invite you to embrace the transformative power of 4-7-8 breathwork on your journey towards a more meaningful and fulfilling life. As you navigate the ups and downs of life's ever-changing landscape, may this practice serve as your anchor, grounding you in the present moment and guiding you towards inner peace.


At Well Inspired Travels, we are committed to empowering you to elevate your wellness and explore travel experiences that nourish your body, mind, and soul. Join us on this journey of self-discovery and let's cultivate a life filled with joy, abundance, and wellbeing together.


With love and light,




WITLogo_BLK copy.png
bottom of page