Falling asleep easily with the 4-7-8 method
Falling asleep easily with the 4-7-8 method

Many tricks such as drinking a cup of warm milk before going to bed or counting sheep are not always helpful to get you to fall asleep. Maybe you have lost all hope and you have accepted the fact that you have trouble with falling asleep. No worries! There is a way to easily fall asleep and it’s called the 4-7-8 method. In this article you will get to know how it works…

The steps

It is important to follow these steps in the following order:

  • Step 1: Breathe in through your nose very quietly for 4 seconds
  • Step 2: Hold your breath for 7 seconds
  • Step 3: Breathe out very slowly through your mouth for 8 seconds

It is important to repeat these steps.

This is how it works

You probably know the feeling: you get frustrated or stressed out by the fact that you just can not fall asleep. When you feel this way, the adrenaline in your blood will increase and you start breathing faster. The 4-7-8 technique  ensures that you will breathe slowly and because of this your heart automatically beats more slowly. Moreover, you concentrate on your breathing and you are no longer focused on the fact that you can not fall asleep. Without knowing it, the activity in your body decreases and the feelings of frustration and stress disappear. As a result, you feel calm and relaxed.

A win win situation

Besides the fact that this method can help you with falling asleep, the 4-7-8 method is also very useful when you experience nervous situations. You can use the exercise for example, when you get nervous while giving a presentation at work or at school. Thanks to this exercise you will feel a lot calmer.

Sleep is the best meditation. – Dalai Lama

Good luck!

BRON :
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Britt Stoker

Hi! My name is Britt, psychologist coach at NiceDay. Through online coaching I can guide and help you with what’s on your mind. Loves animals, traveling, photography and delicious food.

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