Every night, I struggle to fall asleep. I’ve tried counting sheep, shutting off electronics an hour before bed and have even tried stretching and mediation.
But as I lay in bed, tossing and turning and becoming more agitated as the minutes pass by, I get stressed about how tired I will be the next day.
As we all know, stress can cause insomnia. So in theory, if you remove the stress and relax the tension, you should be able to fall asleep faster, right?
When I heard about this trick, “4-7-8” breathing to remove stress before falling asleep, I thought I’d give it a try. But to really help me fall asleep in 60 seconds or less? I’m a little skeptical.
Holistic practitioner, Kevin Meehan, claims this exercise is effective because it removes carbon dioxide quickly from your body and encourages the absorption of oxygen, effectively relaxing you. Byrdie adds that this method helps slow your heart rate and lull you to sleep.
Here’s the 5 steps to put theory into practice:
- Exhale through your mouth while making a whooshing sound
- Gently inhale through your nose for a count of four seconds
- Hold your breath for seven seconds
- Exhale again through your mouth for a count of eight seconds
- Repeat three more times for a total of 4 breaths