Two Simple Breathing Techniques to Help You Calm Down, Settle In, and Sleep Better
Do you ever find it hard to “shut down” at the end of the night? Or maybe you find it hard to “settle down” when you’re anxious?
You’re not alone — and the good news is, you don’t need anything but your own breath to change that.
Your body has two nervous system “modes”: the sympathetic (your fight-or-flight response, which speeds up your heart rate and keeps you alert) and the parasympathetic (your “rest and digest” response, which slows everything down and lets you relax). When you’re stressed, wired, or overstimulated, your sympathetic system is running the show. The fastest way to shift out of that state isn’t a supplement or an app — it’s a few slow, controlled breaths.
Below are two simple techniques we recommend often at Sanctuary: 4-7-8 Breathing and Box Breathing. Both work by activating your parasympathetic nervous system, but they each have a slightly different feel and a slightly different best use. Try them both and see which one your body responds to best.
4-7-8 Breathing: The "Wind Down" Breath
4-7-8 breathing was designed to be a natural tranquilizer for your nervous system. The extended exhale — twice as long as the inhale — is what makes this technique so effective at slowing your heart rate and quieting a racing mind.
How to do it:
- Sit or lie in a comfortable position.
- Place your right hand over your heart and your left hand over your abdomen.
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the whole exercise.
- With your mouth closed, take a deep belly breath in through your nose for a count of 4.
- Hold that breath for a count of 7.
- Exhale completely through your mouth (around your tongue) for a count of 8. This will make a “Haa” sound.
- Repeat the cycle up to 12 times, or until your mind feels calm.
Best used when:
- You’re trying to fall asleep or wind down at night
- You’re settling into the float tank and want your mind to let go
- You’re feeling anxious, overstimulated, or can’t stop your thoughts from racing
- You need a fast reset before a stressful moment (a difficult conversation, a big decision, an overwhelming day)
Benefits:
- Slows heart rate and lowers blood pressure
- Quiets a racing or anxious mind
Signals to your body that it’s safe to relax - Supports deeper, faster sleep onset
A quick note: if 4-7-8 feels difficult to sustain at first, that’s completely normal — you can take a regular breath or two and then go back to the pattern, or you can shorten the counts and build up the ratio over time.
Making the exhale longer than the inhale is most important.
Box Breathing: The "Reset and Refocus" Breath
Box breathing gets its name from its shape — four equal sides, four equal counts. It’s a steady, symmetrical pattern that’s easy to remember and easy to do just about anywhere, which makes it a favorite among people who need to calm down and stay sharp — think first responders, athletes, and performers before they go on stage.
How to do it:
- Breathe in slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
Breathe out slowly through your mouth for 4 seconds. - Hold again for 4 seconds.
- Repeat this pattern for a few minutes.
Best used when:
- You need to calm down without getting sleepy — before a meeting, a workout, or a big moment
- Your mind feels scattered and you need to refocus
- You’re in a stressful or overwhelming situation and need a quick reset
- You want a steady, easy-to-remember pattern you can use anywhere, anytime
Benefits:
- Reduces stress and anxiety
- Slows a racing mind
- Improves sleep
- Lowers heart rate and blood pressure
- Improves focus and clarity
- Brings you back into the present moment
Which One Should You Use?
Both techniques calm your nervous system, but they lean in slightly different directions:
Choose 4-7-8 when your goal is to wind down completely — falling asleep, settling into a float, or releasing anxious energy before bed.
Choose Box Breathing when your goal is to calm down while staying alert — before something that requires focus, like a big presentation, a workout, or a stressful task you still need to be sharp for.
There’s no wrong choice here. Both are simple, free, and available to you anytime — no equipment, no appointment, just your breath.
Try It During Your Next Visit
Next time you’re floating, warming up in the infrared sauna, or settling into the vibroacoustic chairs, try pairing your session with one of these techniques. Many of our guests find that combining breathwork with our therapies helps them drop into a deeper state of relaxation, faster.
Come breathe with us at Sanctuary Float Center.
You can feel better… and your family, friends, co-workers may notice a brighter, more resilient you.
Want to see these techniques in action? Check out the YouTube videos from Lucas Rockwood at YOGABODY.
6. Reconnect With Your Partner Before the Whirlwind
Wedding planning can unintentionally turn your relationship into a project management team.
Taking time for shared relaxation helps you remember why you’re doing this in the first place.
Couples who intentionally slow down together — whether through float sessions, sauna, or guided relaxation — often report:
- Better communication
- Less reactivity
- Stronger emotional connection
- A grounded, peaceful feeling heading into the ceremony
Marriage begins long before the wedding day.
7. Practice 5-Minute Daily Regulation
You don’t need an hour.
Try this simple daily reset:
- Sit or lay comfortably.
- Inhale slowly for 4 seconds, by taking a deep belly breath.
- Hold for 7 seconds.
- Exhale for 8 seconds, by placing tongue at back of upper teeth, and breathing out through the mouth (sounds like you are fogging up a window).
- Repeat for 3–5 minutes.
This simple breathing technique helps regulate your autonomic nervous system and reduces cortisol levels naturally.
Small, consistent resets create powerful results.
Bridal Wellness in Newnan, GA
If you’re planning your wedding in Newnan or surrounding areas, know that support is available.
Natural stress relief isn’t indulgent — it’s strategic.
When your body feels calm:
- Your mind is clearer
- Your glow is natural
- Your energy is steady
- Your joy is easier to access
This season should feel meaningful, not overwhelming.
If you’d like guidance in creating a simple bridal wellness plan tailored to your timeline, we would be honored to support you.