How To Fall Asleep Fast Using 4–7–8 Breathing Method
Can’t fall asleep? A short breathing exercise can change that.
I had an early flight the next morning. It was my first flight after pandemic. I was excited and slightly nervous the day before.
I packed my bags, had my dinner, brushed my teeth & went to bed. The idea was to get a good night’s sleep before the trip.
And I just couldn’t.
I tossed and turned. Kept on checking the watch. The more time passed, the more I got stressed. I was worried that I was not going to get a good night’s sleep. I might even miss the flight as I probably wouldn’t be able to wake up in time. At the very least, I’d be very tired the next day.
Has that happened to you?
It doesn’t have to be before an exciting day. Sleep can elude you at any time. You might take more time to fall asleep than you’d like. Or you were just about to fall asleep when a loud noise woke you up. Then, you just couldn’t fall asleep.
It’s ok to get frustrated when this happens. Luckily, you can change all of that with a simple breathing technique.
What’s The 4–7–8 Breathing Method
4–7–8 breathing technique uses the powers of visualization and medication to relax & distract your mind. This technique was developed by a Harvard-trained medical doctor and founder of the Arizona Center for Integrative Medicine Dr. Andrew Weil.
Like any new habit, the more you practice, the more effective this technique will become. However, note that if you have a respiratory condition, it’s better to check with your doctor before trying it.
To start, place the tip of your tongue against the roof of your mouth. The tip should be just behind your two front teeth. During
this method, keep your tongue there the whole time.How To Do One Cycle of 4–7–8 Breathing:
According to healthline.com, here’s how you should do 4–7–8 breathing —
- Make a whooshing sound while exhaling through your mouth
- Close your lips and inhale through your nose. Count to 4 while inhaling.
- Hold your breath for 7 seconds.
- Exhale for 8 seconds with another whooshing sound.
- Try practicing it without being too mindful of the steps.
- Complete four cycles to get your body to a state of relaxation.
How 4–7–8 Breathing Works
According to verywellmind.com, the 4–7–8 breathing technique activates your parasympathetic nervous system. This nervous system is responsible for relaxation.
After activating this system, your body would then suppress the opposite system (Sympathetic Nervous System). This system is responsible for stress response.
With these two changes, your body starts relaxing more and handles stress differently. You can fall asleep pretty quickly with that.
And once you’ve fallen asleep, waking up on time will be easier for you.
Other Benefits of the 4-7-8 Breathing Technique
Dr. Weill suggests using this technique as a preventative technique.
With regular practice, studies show that this technique prepares the body for a few other benefits.
- Reduces anxiety and depression
- Lowers blood pressure
- Improves concentration
- Reduces stress level
- Lowers pain
- Improves motor memory
Additionally, you intake more oxygen and keep it inside for longer. That comes with its own list of benefits including bone, skin, and muscle regeneration.
Final Thoughts — A Word of Caution
Your body is not used to breathing like this. So, when you’re introducing a new habit, let your body get accustomed.
Be patient with the first 3–4 weeks. Your body would adapt and you’d be able to practice this technique with more ease.
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