The 4-7-8 breathing technique, popularised by Dr Andrew Weil, deliberately slows the breath to activate the parasympathetic system and prepare the body for sleep.
How to practise it
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Breathe out slowly through your mouth for 8 seconds
- Repeat the cycle 4 times
A long exhale is the key: it's what sends the relaxation signal to your brain.
Why it works
Slowing down your exhale stimulates the vagus nerve, lowers your heart rate and calms your mind. It's a close cousin of the cardiac coherence, in express form before bed.
Key takeaway: inhale 4, hold 7, exhale 8. The long exhale is what switches your body into sleep mode. Four cycles are usually enough.
Measure the effect
The KEORA Ring shows you whether your breathing routines are genuinely improving your ability to fall asleep and your deep sleep.
Slowing your breath is telling your body it's finally safe to let go.