this post was submitted on 22 Oct 2026
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I learned to do 4-4-4-4 breathing before sleeping. Usually 5 mins is enough, but it can be extended to 15mins. It helps to clear your stress/anxiety, and relax. Set a timer, lay flat in bed, then :
4 seconds inhale
4 seconds hold
4 seconds exhale
4 seconds hold
Repeat until the timer is expired.
Don't force the breathing, you don't need to blow all your air/fill the lungs, you would feel light headed and out of breath. Just gentle breathing through the nose is enough. If it helps, you can also place a hand on your abdomen while doing this. The first time is not that easy, but it becomes routine quite fast.