Ever have issues falling asleep? The 4-7-8 method is a deep-breathing trick that can make insomniacs drop off to sleep in less than a minute. It also combats stress/anxiety, acting as a natural tranquillizer for your nervous system. It takes just over a minute and can be done anywhere.
The exercise can be done in any comfortable position. It may feel awkward, to begin with, but for the entire exercise place the tip of your tongue on the roof of your mouth, just behind your front teeth.
Before you start, breathe out completely through your mouth.
Instructions:
1. Tap "start" to start the counter.
2. Breathe in quietly through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Making a whoosh sound, breathe out through your mouth for 8 seconds.
5. Repeat steps 2 to 4 for four "cycles".
Practice at least twice a day. Set reminders to get into a routine. To help fall asleep, practice when you get in bed or if you wake in the night. If youre feeling stressed or feel like you need to settle your nerves, practice to get a "hit" of calm.
You may feel a little light headed when you begin. It will pass as you practice. After a month you may want to extend to 8 cycles.
Effects are subtle to begin but increase with repetition. It takes about 2 months of practice to get the best results.