Guided Breathing for Sleep: The 4-7-8 Method Experience deep relaxation with this guided breathing for sleep. This 4-7-8 technique is a natural way to quiet a racing mind and prepare your body for rest. The Pattern: Inhale (4 seconds): Breathe in quietly through your nose. Hold (7 seconds): Allow your body to be still. Exhale (8 seconds): Exhale smoothly through your mouth (or nose if that feels more comfortable and relaxing) Everyone’s lungs are different! If 4-7-8 feels too long or too short,
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4-7-7 Breathing Technique | Instant Calm and Fall Asleep Faster This technique is similar to the popular 4-7-8 method, but with a slightly shorter exhale. Inhale: Gently through the nose for 4 seconds. Hold: Retain the breath for a count of 7 seconds. Exhale: Gently through the mouth (or nose) for a count of 7 seconds. By extending the exhalation phase (7 seconds) compared to the inhalation (4 seconds), you consciously engage the parasympathetic nervous system, the body's "rest and digest" mode,
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