Back to Insomnia & Trouble Falling Asleep
ritual · for insomnia & trouble falling asleep
4-7-8 Breathing
Moderate evidenceFree
How to use
Lie in bed. Exhale completely through mouth. Inhale through nose for 4 counts. Hold for 7 counts. Exhale through mouth for 8 counts. Repeat 4-8 cycles.
How it works
Activates the parasympathetic nervous system and lowers heart rate. Extending the exhale longer than the inhale signals safety to the nervous system. The same mechanism underlies standard clinical relaxation protocols.
Where to buy
N/A - technique only.
Typical cost: Free
Safety notes
Breath-holding can cause lightheadedness if you have respiratory conditions. Modify to a simple slow exhale through the mouth if the hold feels uncomfortable.