'My 4-7-8 Nightly Session'

June 30, 2026 breathing exercise4-7-8 techniquedaily practice5 minute routinemeditation
The 2-minute primer works in a pinch. But for real nervous system regulation, you need a full 5-minute session. The 5-minute routine Minute 0-1: Settle in

Sit or lie down Close your eyes Place one hand on chest, one on belly Notice your breath — don’t change it yet

Minute 1-3: 4 cycles of 4-7-8

Cycle 1: Inhale 4, hold 7, exhale 8 Cycle 2: same Cycle 3: same Cycle 4: same

Minute 3-4: Extended exhale breathing

Inhale 4, exhale 8 (no hold) Do this for 1 minute

Minute 4-5: Silent awareness

Just breathe normally Notice how you feel

When to do this

Morning: 5 min after waking, before checking phone Midday: at lunch, away from desk Evening: 30 min before bed

What to expect

Week 1: feel calmer after Week 2: fall asleep faster Week 4: automatic response to stress Week 8: changed relationship with breath