Health

Can't sleep? Try the 4-7-8 breathing technique that claims to help you nod off in 60 SECONDS

07.05.2015  |  00:29
Can t sleep? Try the 4-7-8 breathing technique that claims to help you nod off in 60 SECONDS

You've tried a warm bath, a hot, milky drink and even counting sheep, but you're still lying wide awake wondering why you can't fall asleep.

Now, one scientist claims he has a way of getting insomniacs to slip into a slumber in just 60 seconds – and it doesn't involve prescription drugs or strange lighting.

Dubbed the 4-7-8 breathing technique, the method is described as a 'natural tranquiliser for the nervous system' helping to reduce tension in the body.

The 4-7-8 breathing technique has been described as a 'natural tranquiliser for the nervous system' helping reduce tension and allowing the body to relax

The 4-7-8 breathing technique has been described as a 'natural tranquiliser for the nervous system' helping reduce tension and allowing the body to relax

HOW IT WORKS

The technique is based on pranayama, an ancient Indian practice that means 'regulation of breath.'

The Harvard-trained doctor behind it claims that 4-7-8 is such a powerful technique because it allows oxygen to better fill the lungs.

'This exercise is a natural tranquilizer for the nervous system,' he says.

This extra oxygen can have a relaxing effect on the parasympathetic nervous system, which promotes a state of calmness.

inside_article

It was pioneered by Arizona-based Dr Andrew Weill who says on his YouTube channel: 'It is utterly simple, takes almost no time, requires no equipment and can be done anywhere.'

To do the 4-7-8 breathing technique, you first need to exhale completely through your mouth while making a 'whoosh' sound.

Close your mouth and inhale quietly through your nose to a mental count of four.

Now hold your breath for a count of seven.

 

After this time has elapsed, exhale completely through your mouth, making another whoosh sound for eight second in one large breath.

Now inhale again and repeat the cycle three times for a total of four breaths.

'Note that you always inhale quietly through your nose and exhale audibly through your mouth.

'The tip of your tongue stays in position the whole time,' Dr Weil says.

'Exhalation takes twice as long as inhalation.

'The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.'

The technique is based on pranayama, an ancient Indian practice that means 'regulation of breath.'

The Harvard-trained doctor claims that 4-7-8 is such a powerful technique because it allows oxygen to better fill the lungs.

FALL ASLEEP IN 60 SECONDS

Exhale completely through your mouth while making a 'whoosh' sound.

Close your mouth and inhale quietly through your nose to a mental count of four.

Now hold your breath for a count of seven.

Exhale completely through your mouth, making another whoosh sound for eight second in one large breath.

Now inhale again and repeat the cycle three times for a total of four breaths.

This extra oxygen can have a relaxing effect on the parasympathetic nervous system, which promotes a state of calmness.

During times of stress, the nervous system becomes over stimulated leading to an imbalance that can cause a lack of sleep.

As well as relaxing the parasympathetic nervous system, Dr Weil says 4-7-8 helps you feel connected to your body and distracts you from everyday thoughts that can disrupt sleep.

He says it can also help anxiety.

On a Youtube video explaining the technique, a commenter wrote: 'I tried it and immediately felt better.

It was pioneered by Arizona-based Dr Andrew Weill (pictured) who says: 'It is utterly simple, takes almost no time, requires no equipment and can be done anywhere'

It was pioneered by Arizona-based Dr Andrew Weill (pictured) who says: 'It is utterly simple, takes almost no time, requires no equipment and can be done anywhere'

'I take meds for OCD and anxiety...I was feeling anxious when I stumbled onto this. One set of four and I feel way less anxious.'

Dr Weil suggests practicing the technique twice a day, for six to eight weeks until you've mastered it enough to fall asleep in just 60 seconds.

THE WORLD'S SLEEPING HABITS

From the best night's kip being enjoyed on a Wednesday to rising the earliest on a Sunday, new data is giving fascinating insights into how the world sleeps.

Using statistics from Sleep Cycle app users, researchers have discovered that the earliest wake-up time worldwide is on a Monday in South Africa.

MONDAY: The world wakes up earliest on Mondays with South Africa rising first at 6:09 am

TUESDAY: Americans rise early at 7am and are consequently in the worst mood all week.

Other countries that also wake-up grumpy on Tuesdays include Singapore, Spain, Switzerland, South Africa and Brazil

WEDNESDAY: 58% of countries surveyed - including the US - experience sleep best on Wednesdays, with China recording the highest sleep quality in the world that night.

THURSDAY: Middle East users sleep longer on Thursdays than any other day, and Kuwait, Saudi Arabia and UAE also report the best mood on Thursdays.

FRIDAY: Americans sleep latest on Fridays, not rising until 8:24am. They also report the best wake-up mood.

People in Costa Rica, Canada, New Zealand and Sweden also wake up the happiest on Friday.

However, the majority of the world (71 per cent), wake up in the best mood on Saturdays.

SATURDAY: Nearly 90% of countries surveyed sleep more and wake up later on Saturday compared to any other day of the week.

SUNDAY:The majority of the world (66% of countries) spends the least amount of time in bed on Sundays.

Topping the list is South Korea where users only sleep 5 hours and 53 minutes on Sunday nights.

Print versionPrint version

Articles
Depopulation: Plastics chemicals are reducing women s sex drives and men s sperm counts Depopulation: Plastics chemicals are reducing women's sex drives and men's sperm counts
New research out of the University of Rochester in New York has found that the plastics chemicals lurking in furniture, food packaging and many other consumer products are directly linked to decreased...
Ginger tea shown to naturally kill cancer, dissolve kidney stones, improve liver health and more Ginger tea shown to naturally kill cancer, dissolve kidney stones, improve liver health and more
Ginger is another example of a 'superfood' that has been prized for thousands of years for its amazing health benefits, and which is now being scientifically proven to have more beneficial properties than...
The IMF Just Entered The Cold War – Forgives Ukraine’s Debt To Russia The IMF Just Entered The Cold War – Forgives Ukraine’s Debt To Russia
Since 1947 when it really started operations, the World Bank has acted as a branch of the U.S. Defense Department, from its first major chairman John J. McCloy through Robert McNamara to Robert Zoellick...
Right Now There Are 102.6 Million Working Age Americans That Do Not Have A Job NATO Prepares to Send Troops to Protect Turkey from Russian “Threats” The Real Reasons Saudi Arabia Hates Iran McCain wants to shoot down Russian planes attacking Islamists
It’s Official – UK Admits “Human Rights” No Longer a Priority of British Foreign Policy It’s Official – UK Admits “Human Rights” No Longer a Priority of British Foreign Policy
Not that they ever were, but they’ve finally decided to be honest about it. Which to be honest, is pretty scary.
Over Half of E.U. Countries Are Opting Out of GMOs Over Half of E.U. Countries Are Opting Out of GMOs
Sixteen countries have alerted the European Union that they want to opt out of E.U.-approved GM crops.
Proxy Wars: U.S. to arm Kurdish and Arab fighters in Syria Proxy Wars: U.S. to arm Kurdish and Arab fighters in Syria
President Obama has decided not to directly confront Russia over its new air offensive in Syria, believing that President Vladi­mir Putin will soon find himself in a Syrian “quagmire,” but he has approved...
Oregon Shooter's Links To Military Cops Rupture Handcuffed Man’s Spleen, Laugh at Him, Take Pics as He Lay Dying and Begging U.S. Politicians Are Asked About Saudi Atrocities... Here's What Happened Next AMERICAN jihadi is 'top ISIS commander': Yazidi slave reveals that she was beaten and held captive by US citizen who directs attacks and keeps vial of poison to kill himself if he is caught