4‑7‑8 Breathing
A calming cadence often used to wind down before sleep: inhale for 4 seconds, hold for 7, exhale for 8.
How to do it
- Inhale gently through the nose for 4 seconds.
- Hold the breath for 7 seconds without strain.
- Exhale slowly for 8 seconds.
- Repeat for 1–3 minutes.
Benefits (why it helps)
- Lengthened exhale promotes parasympathetic activation and relaxation.
- Useful before bed or after an evening spike in stress.
Not medical advice. If you feel dizzy, pause or stop.
FAQs
- Can I change the counts?
- Yes. Keep the ratio similar (short inhale, longer hold, longest exhale) but avoid strain.
- Does it help sleep?
- Many people find it helpful as a pre‑sleep ritual due to the long exhale.