If you’re having trouble falling asleep, a particular breathing technique, known as the 4-7-8 method, could revolutionize your nights. Recommended by sleep experts like Harvard integrative medicine pioneer Dr. Andrew Weil, this method relies on mindful breathing to calm your mind and body.
This technique acts directly on your nervous system by encouraging it to relax. It consists of following a specific breathing cycle, structured as follows:
- Inhale through your nose for 4 seconds.
Take a slow, controlled breath for a count of four. - Hold your breath for 7 seconds.
This step saturates your body with oxygen, promoting deep relaxation. - Exhale through your mouth for 8 seconds.
Let all the air out slowly and completely, as if you were gently blowing out a candle.
Repeat this cycle 4 times for optimal effect.
Why does it work?
The 4-7-8 method is based on principles from yoga and meditation, aimed at slowing the heart rate and reducing anxiety. By regulating breathing, it helps your body activate its parasympathetic nervous system, responsible for rest and digestion. According to Dr. Weil, this technique is so powerful that it can sometimes put you to sleep in less than a minute.
What the studies say
Research published in journals such as Journal of Clinical Psychology show that breathing exercises, such as 4-7-8, significantly improve sleep quality by reducing the level of cortisol, the stress hormone. Participants in these studies also reported a reduction in mental ruminations, a common cause of insomnia.
The 4-7-8 method requires no equipment and can be practiced anywhere, even if you are in bed. And the advantage? The more you use it, the more effective it becomes over time, as your brain gets used to associating this breathing with bedtime. So, ready to try this surprising method to transform your nights?
