4-7-8 for sleep
In four, hold seven, out eight. Do it lying down.
Ready
3 minutes
3:00
Stop and breathe normally if you feel dizzy.
What it is
A long hold and a very long exhale, repeated a handful of times.
The very long out-breath is what tips most people over into drowsy. It works best when you are already in bed.
How to do it
- 1Lie down, tongue resting behind the top teeth.
- 2In through the nose for four, hold for seven, out through the mouth for eight.
- 3Four to eight rounds. Then stop and let sleep come.
Before you start
- Keep it comfortable. Breath work should never feel like straining; shorten the counts before you force them.
- Do not practise this standing or driving — it can make you woozy.
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