There’s a moment, right before sleep, when everything softens. Your breath slows, your thoughts quiet, and your body finally lets go. In this episode of Pause Here, we explore how to reach that state on purpose using one of the most powerful calming tools we have: the 4-7-8 Unwind breathing pattern.

You’ll learn why holding your breath (on purpose!) calms your heart, how a long exhale flips your vagus nerve’s “chill switch,” and why your body treats this rhythm like a built-in sleep aid. We trace its roots from ancient traditions to modern clinical research, and explore new studies showing its impact on sleep, stress, recovery, pain, and emotional regulation.

Side effects may include gentle yawns, softened shoulders, and mysteriously improved sleep.

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