Rest protocol
4-7-8 Wind Down
3 min4-7-8BeginnerBefore sleep
A calming breath sequence designed to ease the body into rest.
Benefits
- Calms the nervous system quickly
- Slows heart rate and lowers cortisol
- Helps you fall asleep faster
How to practice
Sit or lie comfortably. Place the tip of your tongue against the ridge behind your upper teeth. Inhale silently through your nose for 4. Hold for 7. Exhale through your mouth for 8 with a soft whoosh. Repeat for the full cycle. Keep the exhale longer than the inhale — that ratio is what shifts you into rest.