The guide to get started
The 4-7-8 breathing technique is a simple yet powerful method to promote relaxation and sleep.
Developed by Dr. Andrew Weil, it's based on pranayama, an ancient Indian practice that means "regulation of breath." Here’s how you can perform it:
Prepare
- Lie flat in your bed with your back straight. Close your eyes and let your lips part slightly.4-Second Inhale
- Breathe in quietly through your nose for 4 seconds.7-Second Hold
- Hold your breath for a count of 7 seconds.8-Second Exhale
- Exhale completely through your mouth, making a whoosh sound, for 8 seconds.Repeat
- Perform the cycle three more times, for a total of four breath cycles.
Tips for success
Consistency is key
- Practice the technique nightly. Making it a part of your bedtime routine can signal to your body that it’s time to sleep.Optimize your environment
- A cool, dark, and quiet bedroom contributes to better sleep. Consider using blackout curtains, earplugs, or white noise machines.Limit screen time
- The blue light from screens can interfere with your circadian rhythm. Try reading a book or meditating for an hour before bed instead.Mindset matters
- Focus on the relaxation the technique brings rather than the goal of falling asleep in one minute. This reduces performance anxiety.