Guided Breathing for Sleep: The 4-7-8 Method Experience deep relaxation with this guided breathing for sleep. This 4-7-8 technique is a natural way to quiet a racing mind and prepare your body for rest. The Pattern: Inhale (4 seconds): Breathe in quietly through your nose. Hold (7 seconds): Allow your body to be still. Exhale (8 seconds): Exhale smoothly through your mouth (or nose if that feels more comfortable and relaxing) Everyone’s lungs are different! If 4-7-8 feels too long or too short,

4-4-8 Relaxation Breath: Deep Calm in Minutes The 4-4-8 breathing pattern helps many people feel deep relaxation. By doubling the length of your exhale compared to your inhale, you send a powerful signal to your brain to deactivate the "fight or flight" response and switch on your body’s natural recovery mode. The Rhythm: Inhale: 4 Seconds Hold: 4 Seconds Exhale: 8 Seconds For some, an 8-second exhale feels effortless; for others, it can feel a bit long. That’s why I created the Pocket Breath Co