Practice at least twice a day. You don't have to wait until bedtime to use it.
Getting a good night's rest often feels like a chore, but the solution might be as simple as changing how you breathe. The 4-7-8 technique is a rhythmic breathing pattern designed to act as a "natural tranquilizer" for the nervous system. What is the 4-7-8 Technique?
Regular practice can lower stress hormones over time. Tips for Success
through your mouth, making a "whoosh" sound to a count of 8 . Repeat the cycle up to four times. Why It Works
Counting serves as a form of meditation, distracting you from racing thoughts or "to-do" lists.
Developed by Dr. Andrew Weil, this method is based on an ancient yogic practice called Pranayama. It helps you regain control over your breathing, which is often shallow and rapid when we are stressed or anxious. By slowing your breath, you signal to your brain that it is time to relax. How to Do It
The long exhale forces the heart to slow down.
This is your body's "rest and digest" mode.
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