Sleep is one of the basic human needs. However, some people experience sleep problems, so whatever method is taken does not work to make him or her to sleep. Some people may have tried many ways how to fall asleep fast such as listening to soft music, sleeping with the blindfold, plugging in earplugs, and dimming lights. In fact, there is a technique that is easier and more natural to help you sleep quickly.
How to Fall Asleep Fast with 4-7-8 Technique
Each person might have different reasons why he or she is so difficult to go to sleep right away. The reasons vary starting from too absorbed in playing social media or games to having insomnia or other health problems.
Whatever your problem, there is no harm in trying the 4-7-8 technique to help you sleep faster and more soundly. The 4-7-8 breathing technique also known as “relaxing breath” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
The following are the steps how to fall asleep fast with 4-7-8 breathing technique.
- Position the tip of the tongue against the roof of the mouth, just behind the row of your upper teeth. Hold this position until the last step.
- Exhale slowly through your mouth, until there is a hiss of the wind coming out.
- Close your lips and inhale through your nose while counting to 4.
- Hold your breath while counting to 7 in your mind.
- Exhale through your mouth for a count of 8.
- Repeat this technique from the beginning to the fifth step three times. In total you will do this technique 4 times.
Get to Know the 4-7-8 Breathing Technique
This fast sleep method was first developed by a doctor of internal medicine graduates from Harvard medical school, Dr. Andrew Weil. The focus of this technique is to make your mind more relaxed and calm. Dr. Andrew Weil believes that breathing is a powerful weapon in calming the body and mind. Because the breathing technique is actually already known since centuries ago in an ancient Indian tradition called pranayama.
Furthermore, Dr. Andrew Weil reminded that this technique must be trained continuously. You might not be sound asleep immediately in the first and second experiments. However, the more your body is accustomed to this kind of relaxation, the longer your nervous system will be trained to sleep fast, even in less than a minute.
Keep in mind, this technique is not a substitute for medical treatment or medication that your doctor has prescribed for you. These relaxation steps are only intended as a complement. So, consult with your doctor before starting the 4-7-8 technique at home.
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Benefits of Doing Relaxation with Breathing Techniques
This 4-7-8 breathing technique is apparently not only useful for helping you sleep faster and with quality. You can also use the 4-7-8 technique for various purposes. In addition, this technique does not require special equipment or space, do you can do it anywhere.
A surgeon from the United States, Dr. Michelle Gordon even recommends this technique for people who will be operated on or are recovering from surgery. According to him, this technique is effective in calming and improving the quality of patient rest. You can also use the 4-7-8 technique to help relieve anxiety, stress, depression, and improve the cognitive function of the brain and nervous system.