Relax with PMR or 4-7-8 for calmer sleep
Why it matters
PMR (progressive muscle relaxation) and 4‑7‑8 breathing activate the parasympathetic nervous system, reducing stress, heart rate, and body tension. These methods help the body switch into rest mode, which is especially important before bedtime. Research shows that regular practice of these techniques can help people fall asleep faster and improve sleep quality
How to do it
- For PMR: tense and release each muscle group for 5 seconds
- For 4‑7‑8 breathing: inhale for 4 seconds, hold for 7, exhale for 8 (×5 cycles)
- Do this lying down before sleep
Science snap
Breathing exercises and PMR can lower heart rate and activate the parasympathetic system in just a few minutes
Contra-Note
There are no known contraindications for healthy adults. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
During 4‑7‑8 breathing or Progressive Muscle Relaxation (PMR), your breathing slows down, and your exhalations become longer than your inhalations, which helps activate the parasympathetic nervous system. This shift reduces levels of stress hormones like adrenaline and cortisol, signaling the body to leave the “fight-or-flight” mode and enter a state of calm. Studies show that practicing these techniques for just 5 minutes can lower cortisol levels by up to 25%, making it easier to fall asleep and improving overall sleep quality. Regular use of these relaxation practices also helps reduce anxiety and promote emotional resilience
Pro tips & Myth-buster
- Practice lying down for deeper relaxation
- Take it slow — calm pace is more effective
- Myth: “You need at least 20 minutes.” — Fact: Even 3–5 minutes can help you unwind
- Myth: “It’s risky if you have high blood pressure.” — Fact: Studies show no risk for healthy individuals