4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
In through the nose for four, hold for seven, out through the mouth for eight. Three to five rounds. Andrew Weil popularized the pattern in 2010, drawing on pranayama breathing from yoga. His explanation is the long exhale, which he says shifts the nervous system toward rest and recovery. Most people use it at bedtime, lying awake with a racing mind.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Sahil BloomDoes it
Author · The 5 Types of Wealth
Four count inhale, seven count hold, eight count exhale, three to five rounds. He used to struggle to fall asleep and says he can confirm it works, with a relaxing sensation arriving after a few repetitions.
Source: The Curiosity Chronicle: The 4-7-8 Method, Trusting Your Gut, & More
Aimed at the same thing
Other entries filed under sleep or stress.
- Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - ProtocolFREE, no cost
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
On record from 1 of 62 tracked people: 1 recommends it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.