Breathing For Sleep: Guided 4-7-8 Practice

This short guided practice will lead you through the calming 4-7-8 breathing technique, often used to support falling asleep and quieting a restless mind. You'll be guided to inhale for four counts, hold the breath for seven, and exhale slowly for eight for 4 minutes. This pattern helps activate the parasympathetic nervous system, easing the body into a restful state. It’s ideal for winding down at night or whenever you need to soften tension and invite stillness.

Transcript

Breathing for Sleep.

This will allow you to slow your heart rate,

Quiet your thoughts,

And shift gently into a state of rest.

You will inhale through your nose for 4 counts,

Hold your breath for 7 counts,

And exhale slowly through your mouth for 8 counts.

Stop if you feel overexerted.

Take a cleansing breath to prepare.

Inhale through the nose and exhale through the mouth.

And begin.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 4,

3,

2,

1.

Hold it for 7,

6,

5,

4,

3,

2,

1.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.