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The 4-7-8 method to fall asleep in less than a minute

The 4-7-8 method to fall asleep in less than a minute
The 4-7-8 method to fall asleep in less than a minute

This new method will help you fall asleep faster and lower anxiety levels. Find out how to do it.

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Falling asleep or recovering from an anxiety attack may be easy by counting 1-2-3. But some experts believe a different set of numbers could be an even better solution.

Many of the sleeping difficulties They are due to the fact that people try to fall asleep but their mind is filled with intrusive thoughts, which is why exercises such as 4-7-8 technique They give the opportunity to practice being at peace. And that’s exactly what we should do before we go to bed.

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What is the 4-7-8 method to fall asleep in one minute?

The 4-7-8 technique is a relaxation exercise which consists of inhaling until you count to four, holding your breath until you reach seven, and exhaling when the count reaches eight. It does not require any specific equipment or preparation, but it is recommended that when learning the exercise the person sits with their back straight.

Throughout the practice, you should place the tip of your tongue against the ridge of tissue behind your upper front teeth, while exhaling through your mouth around your tongue. Then, you have to follow these steps:

  • Exhale completely through your mouth, making a whistling sound.
  • Close your mouth and inhale calmly through your nose until you count to four in your head.
  • Hold your breath while counting to seven.
  • Exhale through your mouth, making a whistling sound as you count to eight.
  • Repeat the process three more times for a total of four breathing cycles.
  • Maintaining the ratio of four, then seven, then eight is more important than the time you spend in each phase

In any case, if you suffer from anxiety, it is essential consult with a professional and then try natural methods.

Source: Ambito

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