4-7-8 Breathing for Falling Asleep
Inhale for 4, hold for 7, exhale for 8. The long hold and the longer exhale slow everything down, which is why many people use it in bed with the lights off.
This tip is scheduled for Wednesday 30 December 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Lie on your back or side in bed.
- Exhale completely through the mouth.
- Inhale quietly through the nose for 4.
- Hold the breath for 7.
- Exhale through the mouth for 8 with a soft whoosh.
- Repeat 4 rounds; over the weeks, build to 8.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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