Mindfulness · 3 min read
Breathwork for the Pillow
A four-minute practice for falling asleep.
February 26, 2026
If you take only one practice from this entire journal, take this one.
The 4-7-8.
Inhale through the nose, four counts. Hold, seven counts. Exhale through pursed lips, eight counts.
Four cycles. That's it. The exhale is what slows the heart.
Most people fall asleep before the fourth round.
✦
✦ The Luna Sage Letter ✦
One letter a month. Slow notes on sleep.
No spam, no urgency, no upselling.
Subscribe →