Tired of counting sheep? Then the 4-7-8 breathing method might be just the thing for you. This technique should calm your nerves and help you fall asleep fast and freely. I will explain you how to get started, right away!
Fall asleep fast: The 4-7-8 breathing method
This breathing technique shouldn’t only help you to fall asleep fast and efficiently: As the method claims to decrease heart-rate and blood pressure it could also be a valid solution to fight stress and anxiety.
Andrew Weil, pioneer of the 4-7-8 breathing method, presses that this technique will only help if you practice it regularly. The idea is to practice this method over the course of several weeks or even months, so your involuntary nervous system will be able to pick it up over time.
Yet after testing the 4-7-8 breathing method, I found I benefited from immediate results. After only three controlled breaths, I noticed I was feeling an increased sense of relaxation. My muscles started to unwind, I felt my head became clearer: In fact, I even became a little bit woozy. I don’t want to claim this method will make you fall asleep in under a minute, but I do acknowledge that it helps me fall asleep faster.
This is how you do it
Step 1: Breathe in through your nose for the count of 4
Step 2: Hold your breath for the count of 7
Step 3: Exhale slowly through your mouth for the count of 8
Repeat this technique four times. If you’re having trouble holding your breath for 7 seconds (or breathing out for 8, like I do), don’t worry: The speed doesn’t count, but the time ratio does. So feel free to count a little faster than one-Mississippi, two-Mississippi!
Do you practice breathing techniques? And which ones do you feel are most beneficial?