Breathe to Relaxation

Just as yoga and similar body movements can help settle your mind and body for sleep, breathing exercises can be a wonderful part of healthy bedtime ritual.

Try the 4-7-8 breathing technique, also known as the “relaxation breath.” Some say this method is so effective they can fall asleep in just a few minutes.

  • Inhale for 4 seconds
  • Hold for 7 seconds
  • Exhale for 8 seconds
  • Repeat for 4 cycles at first and work up to 8 cycles.

Breathing exercises can be done anytime of the day. Other benefits of breathwork beyond improving sleep:

  1. Improves focus and mindfulness
  2. Lowers blood pressure
  3. Fights depression
  4. Reduces cortisol
  5. Prevents cardiovascular disease

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