4-6 Breathing for Stress Relief and Sleep Enjoy this 4-6 breathing exercise. Here's how to do it: Breathe in for 4 seconds Breathe out for 6 seconds Breathing in a slow, steady rhythm helps signal safety to your nervous system. It activates the parasympathetic "rest and digest" response. Your muscles relax and your heart rate may go down. You may even notice your mind getting quieter. With regular practice, you can feel calmer, think clearly, and drift off to sleep more easily. Should you breath

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,

4-8 Breathing Exercise for Good Sleep | Relax Your Shoulders This 4-8 breathing exercise may help you unwind and drift off more easily. Relax your shoulders as you exhale to let go of tension. Step-by-Step Instructions Inhale through your nose for 4 seconds Exhale slowly through your mouth for 8 seconds, letting your shoulders drop and relax Science-Backed Benefits Longer exhales stimulate the vagus nerve and boost parasympathetic activity. Slow breathing can help lower heart rate, reduce stress