How does the 4-7-8 breathing technique work?

The 4-7-8 technique, popularised by Dr Andrew Weil, uses a longer exhale to encourage calm. You breathe in quietly through the nose for a count of four, hold for seven, then exhale slowly through the mouth for eight. Because the out-breath is longer than the in-breath, it gently nudges the nervous system toward its rest-and-digest mode, which many people find soothing before sleep. Start with a few rounds rather than overdoing it. StillMind can guide the timing so the counts feel natural instead of forced.