Sleep
•
June 28, 2023
The 4-7-8 Breathing Technique: Fall Asleep Faster Naturally
A simple breathing pattern that activates your body's relaxation response.
Dr. Naomi Chen
Sleep Specialist
How 4-7-8 Breathing Works
This technique, derived from pranayama yoga breathing, works by:
- Increasing oxygen flow to your parasympathetic nervous system
- Slowing your heart rate
- Reducing cortisol (stress hormone) levels
- Shifting focus away from racing thoughts
Clinical Evidence:
A 2020 study in JAMA Internal Medicine found that mindful breathing practices improved sleep quality by 20% compared to controls.
Step-by-Step Guide
- Prepare: Sit or lie comfortably. Place tongue tip behind upper front teeth.
- Exhale completely through your mouth (whoosh sound)
- Inhale quietly through your nose for 4 seconds
- Hold breath for 7 seconds
- Exhale completely through mouth for 8 seconds
- Repeat this cycle 3-4 times
Tips for Success
- Practice twice daily for best results (morning and bedtime)
- Don't force the counts - adjust slightly if needed
- Use it when waking at night
- Pair with other sleep hygiene practices
Why It Helps Sleep
The extended exhale triggers your vagus nerve, which:
- Slows heart rate and blood pressure
- Activates relaxation pathways
- Reduces "fight or flight" response
- Increases melatonin production
