4-7-8 Breathing and a Sleep Hygiene Plan

A cool-down lying on mats using the 4-7-8 breathing technique, which also helps with falling asleep. Afterward, each student picks two sleep hygiene habits on a card that they commit to trying during the week.

How to play

1. Lying on their backs, explain the technique: breathe in through the nose for 4 counts, hold for 7 and breathe out through the mouth for 8 (1 min).
2. Four cycles guided by the teacher in a calm voice, followed by free breathing (4 min).
3. Sitting up, each student reads the habits card (regular schedule, screens off an hour before bed, caffeine, morning light) and checks two (3 min).
4. Two or three volunteers share which habit seems hardest and how they'd tackle it (2 min).

Rules

• If the 7-count hold feels uncomfortable, shorten it without forcing.
• Keep quiet during the breathing.
• Commitments are personal and not judged.

Variations

Adaptations

• Limited mobility: do the breathing seated in the wheelchair with back support.
• Anxiety or asthma: do only slow belly breathing with no hold.
• Hearing impairment: counts are shown on the fingers or on the screen.

Learning goals

• Use a breathing technique to relax.
• Learn habits that improve sleep quality.
• Commit to one specific, measurable habit change.

Equipment for a class of 25

• mats: 30
• cards: 30

Teacher tip

Dim the lights if possible. Follow up on the commitments next class to keep them going.

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