Sleep

The 4-7-8 Sleep Breath is a powerful relaxation technique developed by Dr. Andrew Weil, based on ancient pranayama practices. Benefits backed by research: • Helps reduce time to fall asleep • Lowers evening cortisol levels • Increases melatonin production • Reduces anxiety and racing thoughts • Improves sleep quality The specific 4-7-8 ratio acts as a natural tranquilizer for the nervous system. The extended hold phase increases oxygen saturation, while the long exhale triggers the parasympathetic response, preparing your body for deep rest. Regular practice can help establish healthy sleep patterns and improve overall sleep architecture.

1. Get Comfortable • Start by sitting with your back straight • If you feel lightheaded during practice, simply lie down - this is normal and lying down will help • Rest your hands in your lap or by your sides • Let your shoulders relax completely 2. Follow the Rhythm • Inhale quietly through your nose for 4 seconds • Hold your breath gently for 7 seconds • Exhale completely through your mouth for 8 seconds, making a soft whoosh sound • This completes one cycle 3. Tips for Success • Keep the breath smooth and gentle • Don't force the hold - it should feel comfortable • The exhale should be relaxed and complete • If you can't hold for the full time, that's okay - do what feels right 4. What to Notice • A natural slowing of thoughts • Growing sense of heaviness or relaxation • Your body becoming more still • Breath becoming more effortless 5. Important Notes • Feeling a bit lightheaded is normal, especially during the hold • If this happens, simply lie down and continue the practice • The lightheadedness will usually pass as your body adjusts • Stop if you feel uncomfortable and return to normal breathing Remember: This practice is most effective when done lying down before sleep. The long exhale naturally calms your nervous system, making it easier to drift off.