You can do the 4-7-8 to help you get to sleep, in the middle of the night when you wake up, or at any point during the day when you want to feel calmer. However and whenever you do it, Dr Weil advises performing the technique regularly and consistently–ideally, twice a day–to see long-lasting and life-changing results.

So, how to do it? The ultra-simple breathing exercise goes like this:

1. Breathe in through your nose for a count of four seconds.

2. Hold your breath for seven seconds.

3. Exhale for eight seconds, making a “whoosh” sound through pursed lips

4. Repeat up to four times, twice per day.