Are you having difficulty falling asleep? Are you looking for an effective and natural solution to improve the quality of your sleep? In this article, we present to you the 4-7-8 method, a breathing technique invented by a Harvard expert that allows you to fall asleep in just one minute. Let’s see together how this method works and how to easily adopt it into your nighttime routine.
Origin of the 4-7-8 method
The 4-7-8 method was developed by Dr. Andrew Weil, doctor and professor at the prestigious Harvard University. Dr. Weil is also a specialist in integrative medicine and holistic medicine, meaning he considers the patient’s health as a whole (body and mind) to treat imbalances. This technique is inspired in particular by yoga and meditation practices, which aim to reduce stress and anxiety, thus promoting well-being and relaxation.
How the 4-7-8 Method Works
The 4-7-8 method consists of a series of simple breathing exercises that will act on your nervous system and help you relax before falling asleep. Here are the main steps of this technique:
- Inhale slowly for a count of 4 (about 4 seconds).
- Hold your breath as you count to 7 (about 7 seconds).
- Exhale slowly and completely for a count of 8 (about 8 seconds).
Remember to respect the indicated pace, because this is what will act on your nervous system to promote relaxation.
Using the 4-7-8 Method to Fall Asleep Fast
Find a comfortable position to practice the 4-7-8 method
Firstly, it is advisable to find a comfortable position to perform this breathing technique. You may be lying in bed, ready to fall asleep, or sitting comfortably in a chair with your back straight. The main thing is to feel good so you can concentrate on your breathing.
Perform the 4-7-8 breathing exercise
Once in the ideal position to practice the 4-7-8 method, proceed with the following steps:
- Close your eyes to facilitate relaxation.
- Place the tip of your tongue against the upper roof of your mouth, just behind your upper teeth. Maintain this position throughout the exercise.
- Perform a breathing cycle following the steps described previously (inhale for 4 seconds, hold the breath for 7 seconds, and exhale completely for 8 seconds).
- Repeat this exercise three or four times in a row, without ever forcing your breathing.
Please note that it is normal that you do not master this technique perfectly on the first attempt. The 4-7-8 method requires a little learning and regular practice to be fully effective. Give yourself time to experiment with this technique for a few days before measuring the results on the quality of your sleep.
The benefits of the 4-7-8 method for better quality sleep
The 4-7-8 method has several advantages:
- She promotes rest and relaxationtwo essential conditions to facilitate falling asleep.
- It helps to reduce stress and anxietyoften responsible for sleep disorders.
- It allows you to concentrate on the present moment and thus disconnect parasitic thoughts which can prevent you from falling asleep.
- It is a technique natural and non-medicatedmaking it an interesting alternative for those who prefer to avoid sleeping pills.
By practicing this method regularly, you will be able to improve the quality of your sleep and fall asleep more quickly. You will gain efficiency and peace of mind on a daily basis with restful sleep.
Adopt the 4-7-8 method for peaceful nights
There 4-7-8 method, developed by a Harvard expert, is a breathing technique that makes it easier to fall asleep in just a few minutes. Simple to implement and suitable for everyone, it has many benefits for improving the quality of sleep and reducing stress and anxiety. So don’t hesitate any longer and give him a chance tonight!
