WellbeingTried-and-true tip
4-7-8 breathing to fall asleep
The 4-7-8 breathing technique: breathe in for four seconds, hold for seven, out for eight – a way to wind down for sleep.
- Time
- ⏱ 2 min
- Difficulty
- ◆ easy
How to do it
- Breathe in for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out slowly for 8 seconds.
- Repeat the cycle.
Variations
- The „4711“ version: breathe in deeply while counting to four, then breathe out while counting to seven, without holding your breath. It is regarded as a well-tried exercise.
- A related practice is breath meditation.
Sources
This is where we found the tip. The badge above shows how well it is backed up.
- betterhelp.com (opens in a new tab)
Bei der 4-7-8-Atemtechnik atmet man 4 Sekunden lang ein, hält den Atem 7 Sekunden lang an und atmet dann 8 Sekunden lang langsam aus.
- aok.de (opens in a new tab)
Sie atmen tief ein und zählen dabei bis vier. Dann atmen sie wieder aus und zählen bis sieben.
