4-7-8 Breathing may be an effective technique for reducing anxiety and promoting sleep.

Here's how to do it:

1. Sit or lie down with your back straight.
2. Close your eyes and relax your tongue, placing it against the roof of your mouth, just behind your upper front teeth.
3. Exhale completely through your mouth, making a "whoosh" sound.
4. Inhale quietly through your nose for 4 seconds.
5. Hold your breath for 7 seconds.
6. Exhale completely through your mouth (whooshing) for 8 seconds.
7. Repeat for 4 full cycles to start.

Tips:

1. Do it twice a day (morning and night) for best results.
2. Start slowly — especially if holding your breath for 7 seconds is hard at first. (start 4,5,6)
3. It’s normal to feel a bit lightheaded in the beginning.

Benefits:

• Activates the parasympathetic nervous system, promoting relaxation
• Helps you fall asleep faster
• Can lower blood pressure and reduce heart rate
• Useful during moments of anxiety, panic, or emotional distress.