Method 4-7-8: How to Train Your Brain to Fall Asleep in 60 Seconds

Introduction:
Struggling to fall asleep at night? You’re not alone. Many people find it hard to quiet their minds after a busy day, leading to restless nights. But there’s an easy and scientifically-backed method that can help you fall asleep faster and improve your sleep quality: the 4-7-8 Breathing Method. This technique is simple, takes less than a minute, and can help you relax enough to fall asleep in as little as 60 seconds.

How the 4-7-8 Method Works:
The 4-7-8 technique is a breathing exercise that helps to regulate your nervous system, slow your heart rate, and calm your mind. The method was developed by Dr. Andrew Weil, based on pranayama, an ancient yogic technique for controlling breath.

Here’s how it works:

Steps to Perform the 4-7-8 Method:
Find a Comfortable Position:

Sit or lie down in a comfortable position, ideally in your bed if you’re trying to fall asleep.

Close your eyes and take a deep, calming breath through your nose.

Inhale for 4 Seconds:

Inhale quietly through your nose for a count of 4 seconds. Fill your lungs with air slowly and deeply.

Hold Your Breath for 7 Seconds:

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