The 4-7-8 breathing technique is a simple and effective method that may help you fall asleep faster. Developed by Dr. Andrew Weil, it involves a specific breathing pattern. Heres how to do it:
Exhale fully:
Start by exhaling through your mouth, making a humming sound to expel as much air as possible.
Inhale quietly through your nose and count to 4:
Try to do this silently and without any pauses. Focus on steady, controlled breathing.
Hold your breath for a count of 7:
Hold the air in your lungs for seven seconds.
Exhale fully through your mouth for a count of 8:
Make the exhalation steady and controlled, making sure to hold for the full eight seconds.
Repeat the cycle:
This completes one breath cycle. Now, inhale again, and repeat the 4-7-8 cycle for at least three more breaths.
This technique is thought to promote relaxation and calm the nervous system, facilitating the transition to sleep. It is important to practice it regularly to get used to the rhythm and achieve the best results.
