The protocol
Lying on your back or side. Tongue tip resting behind the upper front teeth throughout. Inhale through the nose for 4 seconds. Hold for 7. Exhale through pursed lips for 8 seconds, making a soft whoosh. Repeat for four cycles, then breathe naturally.
Why it works
The long exhale slows heart rate (respiratory sinus arrhythmia) and activates the vagus nerve. The breath hold mildly raises CO₂, which dilates blood vessels in the brain and creates that drifting-off sensation.
Common mistakes
Forcing too deep an inhale (it should be soft and quiet). Mouth-breathing the inhale. Counting too fast. Doing more than four cycles on the first night — start small, the technique is potent.
When it does not work
If your mind is racing about something specific, try a body scan first or get up and write it down. Breathing alone cannot outrun an unresolved thought.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/sleep-apnea](/breathing-for/sleep-apnea).