Here is a guide on how to perform the 4-7-8 breathing exercise that will make you relax and quickly fall asleep within two minutes – a technique said to be popularly used by the American Navy Seal.
The 4-7-8 breathing method is a powerful relaxation technique that was designed by Dr. Andrew Weil, and It’s free, simple, can be done anywhere, and helps you fall asleep.
How to Perform The 4-7-8 Breathing/Sleep Exercise
- Breathe in quietly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale audibly through your mouth for 8 seconds
- Repeat for a total of 4 cycles
Viola! That’s the magic winning numbers. Below is a video illustration.
Placing the tip of your tongue on the ridge behind your upper front teeth during the entire exercise is important, and you should exhale through your mouth, making a whoosh sound as your breath passes your tongue.
The 4-7-8 breathing is simple and can be done anywhere; with your eyes open or shut, sitting or lying down, and of course, no equipment is needed.
It is known to activate the parasympathetic nervous system in the body which controls the body’s ability to relax, and is sometimes referred to as the “rest and digest” state.
The deep, rhythmic breathing of the 4-7-8 technique also Lowers one’s heart rate, reduces blood pressure, eases muscle tension, and calms the mind.
According to Dr Andrew Weil, consistency is key, and recommends doing the 4-7-8 breathing at least twice a day, to effectively train your body to relax on command. One can start with 4 cycles and after a month, can increase it to 8 per session but never more than 8 at a time.
Most people will start seeing improvements after about 4-6 weeks of consistent practice but the immediate impact on the mental state is often felt on the first practice.
According to Fernando Cao Zheng, the 4-7-8 method calms the mind and body by;
- Giving the brain a task so it doesn’t wonder in random thoughts due to the focused counting
- Soothing the body system due to the prolonged exhales.
- The subtle shift in oxygen and carbon dioxide balance make one lightheaded.
