Bedtime Meditation for Sleep

Breathe in sync with this image
(detailed directions underneath):

The 4-7-8 breathing technique

This is the "4-7-8" breathing technique designed to make it easier to fall asleep fast. I could never remember the count, so this visual keeps count for you :)

(it's also great for calming yourself quickly, even if you aren't trying to fall asleep)

Here are the directions:

  1. Inhale for 4 seconds through your nose (as the circle expands)
  2. Hold your lungs full for 7 seconds (as the circle stays fully expanded)
  3. Exhale for 8 seconds through your mouth (as the circle shrinks)

That's it!

Repeat as many times as it takes to be calm enough to fall asleep.

Have a little more time, or have the ability to listen to audio?

Try our guided meditation for beginners to help deepen your meditation and mindfulness habit! :)