Breathing Exercises for Sleep

Slow, controlled breathing is one of the few voluntary actions that directly lowers heart rate and blood pressure. The longer the exhale, the stronger the parasympathetic activation.

The 4-7-8 method

Developed by Dr. Andrew Weil from pranayama traditions. Inhale 4 seconds through the nose, hold 7, exhale 8 through the mouth. Four cycles is enough to feel the heart rate drop.

Box breathing

Used by Navy SEALs. Inhale 4, hold 4, exhale 4, hold 4. Simpler than 4-7-8 and useful if the 7-second hold feels uncomfortable.

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