Sleep & stress2 min
A Slow Count-Breathing Minute Before Sleep
Breathing in for four counts and out for six or eight, for a minute or two, with a sand timer. A calming habit; skip if it makes you dizzy.
A longer breath out
Slow breathing with a longer exhale is a simple way to help the body settle. Using a small sand timer gives your eyes something calm to follow and keeps the minute short.
Sit or lie comfortably, breathe in gently through the nose for four counts and out slowly for six to eight. Do it for one to two minutes. This is a calming habit and not a treatment for anxiety or insomnia.
Ingredients
- A small sand timer
- A quiet corner
How to prepare
- Sit or lie comfortably.
- Turn the sand timer.
How to use
- In for 4, out for 6–8 counts.
- Continue until the sand runs out.
Helpful habits
- Keep shoulders relaxed.
- Do not force the breath.
Precautions
- Stop if you feel dizzy.
- Skip in an acute asthma attack; use your inhaler and see a doctor.
- A habit, not a treatment.
Frequently asked questions
Is 4-7-8 breathing better?
- A gentler 4-6 breath is easier to start.
Can I do it in bed?
- Yes.
How soon will it work?
- Some feel calm in a few minutes.
