Do you suffer from insomnia? Try the 4-7-8 method developed by an American doctor! This yoga-inspired breathing technique promises to put you to sleep in under a minute.
Quick and easy to implement, the 4-7-8 method, developed by Harvard professor Andrew Weil, is inspired by the precepts of yoga and sophrology.
Accessible to all, it is based on the regulation of breathing, combined with a particular placement of the tongue. According to the alternative medicine specialist, it’s the « best method found for getting back to sleep when you wake up in the middle of the night ».
And for good reason: it works in less than a minute flat. Here’s how to apply the famous 4-7-8 method!
How to fall asleep with the 4-7-8 method?
Before proceeding with the steps of this revolutionary sleep method, put yourself in the right conditions:
- Turn off screens and lights,
- Set up in a dark, noise-free room,
- Choose a comfortable position (sitting or lying down, body relaxed, back straight, no crossed legs).
Once these conditions have been met, you can begin the method:
- Place the tip of your tongue on the roof of your mouth and hold this position for the duration of the exercise,
- Deeply exhale all the air in your lungs,
- Take a deep breath through your nose, counting slowly in your head to 4,
- Hold your breath and count to 7 in your head,
- Exhale through your mouth, counting to 8,
- Repeat the operation at least three times (or until you fall into the arms of Morpheus).
This method helps you to fall asleep quickly, thanks to breath work that provides more oxygen to the parasympathetic nervous system, thus reducing stress and anxiety.