Practice calming breathing to deeply relax the body before sleep.

This is a variation of the “4 x 4 x 4 Box Breathing” technique. The longer exhalations elicit a stronger parasympathetic response to more deeply relax the body. This is especially effective before sleeping.


  1. Inhale to a count of 4, hold for 4, exhale for 6, and hold for 2.

  2. Repeat for at least six rounds, more if necessary.


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