Sleep
Wind Down Breathing Four Seven Eight
Wind down breathing four seven eight uses inhale four seconds, hold seven, exhale eight—repeated four cycles at lights-out to lower sympathetic tone without phone app if memorized.
Wind down breathing four seven eight uses inhale four seconds, hold seven, exhale eight—repeated four cycles at lights-out to lower sympathetic tone without phone app if memorized. Not hyperventilation; gentle nose breath.
Pair with dim room. Skip if breath-hold anxiety triggers panic—use extended exhale only.
Consistent nightly cue like pillow touch starts routine.
Common questions
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What is 4-7-8 breathing for sleep?
Inhale four seconds, hold seven, exhale eight—repeat about four cycles. Extended exhale lowers arousal for many people at lights-out.
Related terms
Put Wind Down Breathing Four Seven Eight into practice
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