Midline

Sleep and stress

Breathing Exercise for Stress: Try a Long Breath Out

By Midline. Last reviewed .

The question

What breathing exercise can you try when stress builds?

Short answer

Try slow breathing with a long breath out, like in for 4 and out for 8, for about 5 minutes before bed or when stress builds. Stress can make sleep harder.

Midline cannot measure visceral fat and is not medical advice. Check with a doctor before making medical decisions.

How do you breathe in for 4 and out for 8?

Pradeep Jamnadas says to breathe in for a count of four and out for a count of eight. He says the long breath out calms the heart.

If you feel dizzy or lightheaded, stop and breathe normally. If stress or anxiety is getting in the way of your days, talk to your doctor.

What is the physiological sigh?

Andrew Huberman describes the physiological sigh: a double breath in and a long breath out. He says it brings stress down.

Does breathing help you get back to sleep?

Michael Breus describes 4-7-8 breathing for waking in the night: in for four, hold for seven, out for eight. He says to work up to the full counts.

More on night waking: waking up at 3 AM.

Why does stress matter for sleep?

Matthew Walker says stress and anxiety are among the things that stop you sleeping well.

Michael Breus puts most poor sleep down to anxiety or fear, by his own estimate.

If poor sleep has gone on for months or affects your days, see your doctor.

Where does Midline fit?

Midline's last level, Sleep and Stress, has a habit for it: try slow breathing with a long breath out. It sits on your daily schedule with a tick.

See sleep and visceral fat for the other sleep habits.

Frequently asked questions

How do you do in for 4 and out for 8 breathing?

Pradeep Jamnadas says to breathe in for a count of four and out for a count of eight.

What is the physiological sigh?

Andrew Huberman describes it as a double breath in and a long breath out. He says it brings stress down.

What is 4-7-8 breathing?

Michael Breus describes it for waking in the night: in for four, hold for seven, out for eight. He says to work up to the full counts.

Does stress affect sleep?

Stress can make sleep harder. Matthew Walker says stress and anxiety are among the things that stop you sleeping well.

Keep reading

More answers

Sources

  1. Andrew Huberman on The Diary Of A CEO. Andrew Huberman, The Diary Of A CEOThe physiological sigh, a double breath in and a long breath out, brings stress down fast.
  2. Matthew Walker on The Diary Of A CEO. Matthew Walker, The Diary Of A CEOStress and anxiety are among the internal things that stop you sleeping well.
  3. Michael Breus on The Diary Of A CEO. Michael Breus, The Diary Of A CEOUses 4-7-8 breathing for waking in the night: in for four, hold for seven, out for eight.
  4. Pradeep Jamnadas on The Diary Of A CEO. Pradeep Jamnadas, The Diary Of A CEOBreathe in for a count of four and out for a count of eight, about 10 minutes a day. He says the long breath out calms the heart.
  5. Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeAbout 5 minutes of slow box breathing before bed.
  6. Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeFive minutes of slow nasal breathing to wind down.

All sources across the site are listed on the sources page.

Last reviewed . Educational only, not medical advice. Check with your pharmacist if you take medication.

We draft articles with AI help. A reviewer checks every health statement against the expert's own words in the video before it goes up.