How can I use the 4 7 8 method to improve my sleep quality?

To use the 4-7-8 method for better sleep, follow these steps:

1. Sit or lie down comfortably.
2. Breathe in through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale slowly through your mouth for 8 seconds.
5. Repeat this cycle several times before bedtime to relax your body and mind, promoting better sleep quality.