4-7-8 Wind-Down: The One-Minute Sleep Switch

When your brain won’t log off, try this quick reset. The 4-7-8 breath calms your body fast and helps you drift toward sleep.

How to do it

1. Get comfy. Sit or lie down. Rest the tip of your tongue just behind your top front teeth.
2. Exhale completely through your mouth with a soft whoosh.
3. Inhale quietly through your nose for 4 counts.
4. Hold your breath for 7 counts.
5. Exhale through your mouth for 8 counts (steady whoosh).
   That’s one round. Start with 4 rounds.

Why it helps

Long, slow exhales signal your nervous system that you’re safe. Heart rate eases, muscles unclench, and racing thoughts chill out—perfect for winding down.

Pro tips

* Keep shoulders relaxed; breathe low into your belly.
* If counting feels hard, go a bit faster but keep the 4-7-8 ratio.
* Use it at bedtime, after late-night scrolling, or if you wake up at 3 a.m.

Quick practice (right now)

Do four rounds. Notice your jaw, shoulders, and heartbeat after.

Heads-up: If you feel light-headed or have a respiratory/heart condition, stop and breathe normally. No shame in easing in.