Breath Tool: 4-8 Breath

Use this breath technique in the evening as you prepare for rest or just before bed to ease your body into sleep.

This simple breathing exercise activates the parasympathetic nervous system, also known as the "rest and digest" system, which helps lower your heart rate and relax your internal organs.

How to practice the 4-8 Breath:

  1. Find a comfortable position. This is best done lying down or in the supine position. Place a hand over your belly and a hand over your chest. Close your eyes or soft focus on a place in your space.

  2. Inhale through the nose for a count of four, feeling the belly rise with each inhale.

  3. Exhale through the nose for a count of eight, feeling the belly collapse with each exhale.

  4. Repeat 8-10 times.

Benefits:

  • calms the nervous system

  • improves sleep

  • promotes relaxation

  • reduces stress

  • lowers heart rate

  • lowers blood pressure

  • increases heart rate variability

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Breath Tool: 4-4 Breath