The 4-7-8 breathing technique helps you fall asleep in under 60 seconds—without any aids. You inhale through your nose for 4 seconds, hold your breath for 7 seconds, and slowly exhale through your mouth for 8 seconds. This activates the parasympathetic nervous system ("rest and digest" nerve) and has been shown to lower your heart rate—the perfect sleep aid for racing thoughts. Repeat the cycle four times directly in bed, with the tip of your tongue resting on the roof of your mouth behind your front teeth.
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Tip of the Week: The 4-7-8 Breathing Technique for Falling Asleep
The 4-7-8 breathing technique helps you fall asleep in under 60 seconds – without any aids. You inhale through your nose for 4 seconds, hold your breath for 7 seconds, and slowly exhale through your mouth for 8 seconds. This activates the parasympathetic nervous system ("rest and digest" nerve) and
