Fall asleep in less than 1 minute with the “4-7-8” breathing technique, the most effective according to Harvard

Go to bed tonight with ease, as the 4-7-8 method could help you fall asleep within minutes of your head hitting the pillow. Here's what you need to do.

Do you suffer from insomnia? Can’t turn off your racing thoughts? It seems that just 57 seconds might be enough to slip into sleep, as long as you activate the body’s natural brake system. Researchers at Harvard have apparently developed a method to fall asleep in just under a minute. How? By distributing those 57 seconds into specific actions, all designed to gently guide us into the magical world of sleep. The secret lies in the “4-7-8” breathing technique, a simple method deeply rooted in yoga and promoted by American integrative medicine.

What is the 4-7-8 method?

It all stems from a specific idea by Dr. Andrew Weil, a physician at the prestigious American university, who believes that sleep is a true art that needs to be cultivated. This gave birth to the “4-7-8” method, or rather a breathing technique that owes much to classical yoga practices.

The 4-7-8 method is essentially a natural tranquilizer for the nervous system. When we’re stressed or anxious, our body is in “fight or flight” mode (activation of the sympathetic nervous system), with shallow, rapid breathing. This technique forces the body to shift into “rest and digest” mode (activation of the parasympathetic nervous system), slowing the heart rate and calming the mind.

The “4-7-8” sequence explained step by step

The technique combines three specific phases, which ideally conclude within about 57 seconds (the time needed for three repetitions, as recommended for beginners). Before starting, exhale completely from your lungs, producing a whooshing sound with your mouth (this empties the “old” air).

1. Inhale for 4 seconds: close your mouth and inhale silently through your nose, counting slowly to four.
2. Hold your breath for 7 seconds: this is considered the most important phase. Oxygen retention allows the body to saturate with oxygen and relax deeply.
3. Exhale for 8 seconds through your mouth, producing the whooshing sound again, counting to eight.

Essentially, while yoga asks you to alternate deep exhalations with breath retention and subsequent inhalation, in this case you breathe through your nose for four seconds, hold your breath for seven, and then exhale through your mouth for another eight seconds.

The sequence should be repeated at least 3 times, for a total of 57 seconds during which you should fall asleep.

Thanks to this type of breathing, the body is led to slow down and block adrenaline states, curb anxiety and labored breathing. According to Weil, the second phase of the method is the most important, because by holding your breath, your body takes in oxygen. Additionally, focusing on breathing has a beneficial effect on stress and frustrations.

In short, the ‘4-7-8’ technique could prove to be a godsend, if only because it allows us to dedicate even just a moment to ourselves for the benefit of our health.

For the rest, remember that one of the causes to review if you’re suffering from insomnia is undoubtedly (as usual!) diet: there are foods that facilitate sleep naturally and others that, if consumed repeatedly in the evening hours, make it truly difficult.

Examples of practices that improve sleep include:

• Sticking to the same sleep schedule every day, even on weekends
• Practicing a relaxing bedtime routine to make it easier to fall asleep quickly
• Choosing a comfortable mattress and equipping it with quality pillows and bedding
• Minimizing sources of light and sound while optimizing bedroom temperature
• Disconnecting from electronic devices like cell phones and laptops for half an hour or more before going to bed
• Carefully monitoring caffeine and alcohol intake, trying to avoid consuming them in the hours before bedtime

Source: Sleep Foundation