The 4-7-8 Breathing Method
A calming breath pattern that signals your nervous system to relax
Breathing2-3 minutes
Breathing
Alternate Nostril Breathing
An ancient yogic practice that balances both sides of your brain for deep calm
5-7 minutes
Known as Nadi Shodhana in Sanskrit, this technique involves breathing through one nostril at a time in a specific pattern. It's designed to balance the left and right hemispheres of the brain and calm the nervous system.
How To Do It
- 1
Sit comfortably with your spine straight and shoulders relaxed.
- 2
Use your right thumb to close your right nostril.
- 3
Inhale slowly and deeply through your left nostril for 4 counts.
- 4
Close your left nostril with your ring finger, release your thumb, and exhale through the right nostril for 4 counts.
- 5
Inhale through the right nostril for 4 counts.
- 6
Close the right nostril and exhale through the left. Repeat for 5-10 cycles.
The Science Behind It
Research shows alternate nostril breathing synchronizes the two hemispheres of the brain and activates the parasympathetic nervous system. Studies indicate it can reduce blood pressure and improve heart rate variability, both markers of better sleep readiness.
Tips
Keep your breath smooth and silent — if you hear it, you're breathing too hard.
Rest your left hand on your lap in a comfortable position.
If your nose is congested, practice gentle belly breathing instead.
Best For
Calming racing thoughtsAnxiety reliefEvening wind-down