Question 1

What is the 4-7-8 breathing technique?

Accepted Answer

The 4-7-8 breathing technique is a natural sleep and relaxation method. Inhale for 4 seconds, hold for 7 seconds, then exhale slowly for 8 seconds. The extended exhale activates your parasympathetic nervous system — your body's built-in calm-down switch — and most people feel noticeably calmer within 3–4 cycles.

Question 2

What is box breathing?

Accepted Answer

Box breathing is a calming technique with four equal 4-second phases: inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Used by Navy SEALs to stay calm under pressure, it works equally well for reducing anxiety before sleep.

Question 3

What is the calming breath exercise?

Accepted Answer

The calming breath uses a 4-2-6 pattern: inhale for 4 seconds, hold briefly for 2, then exhale slowly for 6 seconds. The longer exhale activates the parasympathetic nervous system, making it the gentlest of the three breathing techniques and an ideal starting point for beginners.

Breathing Exercise

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Breathing Exercise

Pair with Music

Get a free sleep story + sleep-sounds pack