The Simple Technique Sleep Experts Use to Fall Asleep

Published Friday, October 7, 2022

One of the most little-known ways to help you fall asleep is also one of the easiest to do. And it’s one practiced by many sleep experts, because it works.

It’s a simple breathing technique called 4-7-8, and is easily one of the best breathing exercises we’ve ever tried. And some people are using it to fall asleep in a minute or less. No wonder it’s sometimes called “relaxing breath”.

The 4-7-8 breathing technique will help you relax, and melt stress and anxiety away. And yes, it helps many people fall asleep faster.

Here’s how you do it:

  1. Breath in slowly and deeply for four seconds (count slowly and steadily as you do these).
  2. Hold the breath for seven seconds.
  3. Exhale slowly for eight seconds.

That’s it – that’s all you need to do. Repeat these steps four times, and do it twice a day.

Frequently Asked Questions

Is 4-7-8 safe?

Yes, it is as safe as any deep breathing exercise. Obviously, if your lungs are not healthy, you should refrain.

Do I need to do anything prior to 4-7-8?

Yes – find a quiet spot and get your self “ready” to relax. 4-7-8 is meant to deeply relax your body, so doing it when you are in the middle of a stressful situation won’t work.

Can 4-7-8 really help me fall asleep?

Many people swear by it. We recommend bedtime as one of the times you practice it.