Falling Asleep In 60 Seconds

Are you often tossing and turning and struggling to fall asleep? It used to take me a long time to fall asleep until I started the 4-7-8 breathing drill.

The 4-7-8 breathing technique, also known as "relaxing breath," is a simple yet effective exercise that can help you relax, help you fall asleep, and improve your overall sleep.

This technique encourages slow, deep breathing, which helps activate the parasympathetic nervous system. This system is responsible for the "rest and digest" response, counteracting the "fight or flight" response triggered by the sympathetic nervous system. As a result, it helps to calm the body and promote relaxation. In addition, the prolonged exhale can help lower your heart rate by increasing vagal tone (the activity of the vagus nerve). A slower heart rate is associated with relaxation and can help prepare the body for sleep.

The structured pattern of the 4-7-8 technique can help to focus your mind, shifting your attention away from stressors or anxious thoughts. By focusing on your breath, you may experience a reduction in stress and anxiety, making it easier to transition to sleep.

The breath holds for seven counts allowing for the buildup of carbon dioxide in your system. CO2 plays a critical role in maintaining the balance of various physiological processes in the body. When you release your breath, your body experiences a sense of relief and relaxation, making it easier to fall asleep.

Practicing the 4-7-8 technique regularly before bedtime can help establish a routine that signals to your body and mind that it's time to wind down and prepare for sleep. This consistency can lead to improved sleep quality over time.

How To Do The 4-7-8 Breathing Technique

1. Click the photo above to watch the follow-along video.
2. Sit or lie down in a comfortable position.
3. Close your eyes and take a deep breath through your nose for 4 counts.
4. Hold your breath for 7 counts. Note: if 7 counts feel stressful, start with 2-3 counts, then work your way to 5 counts, and eventually 7 counts).
5. Exhale slowly through your mouth for 8 counts, making a "whoosh" sound as you do so.
6. Repeat this cycle 4 times or as long as you feel comfortable.

Sweet dreams.