How to do one cycle of 4-7-8 breathing:

Let your lips part slightly and make a whooshing sound as you exhale through your mouth.

Close your lips and inhale silently through your nose. Count to 4 in your head.

Hold your breath for 7 seconds. This is the most important part of the practice.

Exhale (with a whoosh sound) for 8 seconds.

Was this helpful?

When you breathe in again, a new cycle begins.

Complete four full cycles. But let your body sleep if you feel relaxation come on earlier.

Progressive muscle relaxation (PMR)

PMR, also known as deep muscle relaxation, may help you unwind.

The premise is to tense — but not strain — your muscles, then relax to release the tension. This movement may promote tranquility throughout your body and help with insomnia.

Before starting, imagine the tension leaving your body as you exhale during the 4-7-8 method.

Relaxation script

Raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.

Relax your muscles immediately and feel the tension drop. Wait 10 seconds.

Smile widely to create tension in your cheeks. Hold for 5 seconds. Relax.

Pause 10 seconds.

Squint with your eyes shut. Hold 5 seconds. Relax.

Pause 10 seconds.

Tilt your head slightly back so you’re comfortable looking at the ceiling. Hold 5 seconds. Relax as your neck sinks back into the pillow.

Pause 10 seconds.

Keep moving down the rest of the body, from your triceps to chest, thighs to feet.

Let yourself fall asleep, even if you don’t finish tensing and relaxing the rest of your body.