4-7-8 Breathing

Insomnia

Lifestyle

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How it works

Extended exhale activates the vagus nerve and parasympathetic nervous system, slowing heart rate and reducing cortisol to promote relaxation and sleep onset.

How to use

4 cycles before bed, lying down. Inhale 4 counts, hold 7, exhale 8.

Time to effect

Same session

Effort level

🟢 Low

⚠️ Caveats

May cause light-headedness initially. Start with 2–3 cycles if new to breathwork.

Submitted by

0xe92a…

3 weeks ago

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