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breathwork

4-7-8 Breathing for Sleep: Ease Into the First Yawn

Ease into sleep with 4-7-8 breathing

TL;DR: Inhale through your nose for 4, hold for 7, and exhale through pursed lips for 8. Do four gentle rounds in bed to quiet arousal at lights-out.

How to use this page

If you came here because you need a fast shift, you do not need to read everything. Treat the technique like an experiment: try one round, notice what changes, then get back to your day.

  • Start with the 15-second answer.
  • Then do the step-by-step (even just the first 2 steps).
  • Scan the mistakes section: small tweaks often make the biggest difference.

The 15-second answer

  • Inhale 4 (nose).
  • Hold 7 (soft, not strained).
  • Exhale 8 (mouth, like fogging a mirror).
  • Four rounds; rest; repeat once if needed.

Why it works

Presleep slow breathing lowers arousal and boosts parasympathetic activity. The long exhale plus gentle pause helps some people shorten sleep onset compared with unguided breathing.

Step-by-step

3-5 min
  1. 1 Lie on your side or back and loosen your jaw.
  2. 2 Place a hand on your belly to keep the breath low and quiet.
  3. 3 Inhale for 4, hold for 7, exhale for 8 across four rounds.
  4. 4 Rest for a minute and repeat once more if you still feel wired.
  5. 5 If you get light-headed, drop the hold and use a 4-6 or 4-8 cadence.

Evidence (short, cited)

Mistakes to avoid

  • ⚠️ Forcing the seven-count hold - strain can spike alertness.
  • ⚠️ Doing dozens of rounds; four to eight rounds are plenty.
  • ⚠️ Allowing loud, chesty breaths instead of quiet nasal inhales.

FAQs

Is 4-7-8 proven to work? ▼

Evidence is strongest for slow breathing before bed in general. 4-7-8 is a practical variant with plausible physiology, so treat it as a helpful option rather than a cure-all.

What if I am pregnant or have cardiorespiratory issues? ▼

Skip long breath-holds. Use a 4-6 cadence or breathe naturally to stay comfortable.

Can I pair this with audio? ▼

Yes. Gentle pink noise or a body-scan track can help you stay with the rhythm while you drift toward sleep.

If you want to go deeper

Sometimes the move is not “more of the same”. It is pairing this with a technique that supplies the missing piece: energy, attention, or tension release.

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Extended Exhale (4-6): Calm Your Nerves Before a Meeting

When your chest is tight and thoughts will not line up, breathe in for 4 counts and out for 6. Two to five minutes through your nose nudges your system toward calm and keeps speech clear.

Open the walkthrough →

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5-5 Coherent Breathing: A Steady Rhythm for Focus

Breathe in for 5 seconds, out for 5 seconds. Keep it smooth and nasal for five to ten minutes to settle scattered attention and reduce background stress.

Open the walkthrough →

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Box Breathing (4-4-4-4): Center Fast, Stay Steady

Inhale 4, hold 4, exhale 4, hold 4. Repeat for 2-5 minutes to slow breathing into a calming rhythm and settle your attention.

Open the walkthrough →