Breathwork Before Sleep: 4-7-8 Breathing

4-7-8 breathing is a simple pattern: inhale through your nose for 4 counts, hold for 7, exhale slowly through your mouth for 8. It was popularised by Dr. Andrew Weil, drawing on pranayama (yogic breath control) traditions.Why it works for sleep:The extended exhale activates your parasympathetic nervous system, the "rest and digest" counterpart to fight-or-flight. A longer out-breath than in-breath signals safety to your body, slowing heart rate and lowering blood pressure. The breath hold also allows a slight buildup of carbon dioxide, which has a mild calming effect on the nervous system.