Breathing technique
4-7-8
Dr. Andrew Weil's relaxing breath. Long exhale relative to inhale increases vagal tone and drops heart rate within 2 cycles.
Sleep
4-7-8
4-7-8 for Sleep
The classic relaxing breath. Long exhale tells your nervous system the threat is over.
4-7-8Sleep
4-7-8
Sleep Reset — 12 min
A longer drop into deep parasympathetic state.
4-7-8Calm
4-7-8
SOS — 90 Second Calm
A panic-button protocol you can run anywhere.
4-7-8Sleep
4-7-8
4-7-8 Deep — 6 min
A longer 4-7-8 for nights when sleep is far away.
4-7-8Sleep
4-7-8
Evening 4-7-8
A pre-bed staple.
4-7-8Calm
4-7-8
Travel Anxiety
For takeoff, security, or any travel friction.
4-7-8