Natural Sleep Aid

Turn Off Your Brain.

The 4-7-8 technique is a natural tranquilizer for the nervous system. Drift off in minutes, not hours.

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Why you can't sleep

Racing thoughts and physical tension are caused by an overactive sympathetic nervous system (fight or flight). You can't think your way into sleep; you have to shift your biology.

The 4-7-8 Protocol

Simple, effective, and guided.

1

Inhale (4s)

Inhale quietly through the nose for 4 seconds to oxygenate the blood.

2

Hold (7s)

Hold the breath for 7 seconds to allow oxygen saturation.

3

Exhale (8s)

Exhale forcefully through the mouth making a whoosh sound for 8 seconds.

Evidence Based

Backed by Science

  • Stimulates the Vagus Nerve to lower heart rate.
  • Increases Heart Rate Variability (HRV).
  • Reduces cortisol (stress hormone) levels.
100%
Natural

Frequently Asked Questions

Does 4-7-8 breathing actually work for insomnia?
Yes. By extending the exhale to 8 seconds, you physically force your heart rate to slow down via the vagus nerve, signaling safety to your brain.
How many times should I do 4-7-8?
Dr. Andrew Weil recommends doing 4 cycles, twice a day. You can do more if you are trying to fall asleep.
Why do I feel lightheaded?
This is common for beginners due to the rapid change in CO2 levels. If you feel dizzy, breathe normally for a moment and sit down.