Use this recording to get started with 4-7-8 breathing. The settings used are 4 second Inhale, 7 second Hold, and 8 second Exhale, with 4 repetitions. Dr Weil recommends staying with 4 repetitions for the first month, practicing at least twice daily. Once you're comfortable with 4 repetitions, switch to the next recording and work your way up to 8 repetitions. For more information, refer to (Dr. Weil's instructions).