4-7-8 Breathing for Sleep Onset — 60-Second Protocol
25s · captions burned in · sound on
practice · 2026-10-13
In for four, hold for seven, out for eight. Four cycles, counted in seconds.
Inhale 4 seconds → hold 7 → exhale 8. Four cycles. Extended exhale activates the parasympathetic branch and shortens time to sleep onset for most people.
The protocol
| Time | 3 min |
| Category | Sleep |
Full transcript
In for four, hold for seven, out for eight. Four cycles, counted in seconds. The extended exhale is the part doing the work: it activates the parasympathetic branch and shortens time to sleep onset for most people. Three minutes, in bed, nothing to buy. Most people is not everyone — treat it as something to test, not a promise. agegen.ai. Generate your prime age! ~~ Mr. Age
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