Harvard's revolutionary 4-7-8 technique will help you fall asleep in one minute

For some fortunate people, falling asleep is no big deal; they can just lie down in bed and fall asleep immediately, a superpower that is little appreciated by those who have it.

However, there are more people who have difficulty falling asleep than those who cannot fall asleep. Whether due to stress, nerves, pain, or other reasons, sleep is a tremendous effort for millions of people around the world.

For those who struggle at bedtime, Harvard University has a suggestion on how to fall asleep in one minute: the 4-7-8 technique.

The technique is called 4-7-8 because it is the totality of seconds that includes the relaxation process that requires this practical exercise. According to CNN, it is "also known as the “relaxing breath,” 4-7-8 has ancient roots in pranayama, which is the yogic practice of breath regulation, but was popularized by integrative medicine specialist Dr. Andrew Weil in 2015."

Photo: Unsplash - Lutchenca Medeiros

According to Dr. Andrew Weil of Harvard University and inventor of this technique is a "natural nervous system relaxant" that induces deep relaxation that induces sleep.

Rebecca Robbins, an instructor in medicine at Harvard Medical School and associate scientist in the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston told CNN that most people with sleep disorders have a hard time calming down their mind.

Robbins told the media outlet that this technique is beneficial because the "4-7-8 technique give you the opportunity to practice being at peace. And that’s exactly what we need to do before we go to bed.”

The 4-7-8 technique begins with the person lying down, placing the tip of their tongue behind their upper teeth, and then breathing through their nose for 4 seconds in a simple first step.

The next step is to hold your breath in your lungs for another 7 seconds.

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Finally, breathe out all the air completely for 8 seconds. The process lasts a total of 19 seconds and it must be repeated three times, for a total of 57 seconds. Almost a minute.

Photo: Unsplash - Brett Jordan

Dr. Weil recommends practicing the 4-7-8 technique daily until it is fully mastered and reaches maximum effectiveness. Of course, how much time is needed to make it 100% effective depends on the individual.

In addition, on his website, Dr Weil gives an important tips for those trying to master the technique saying, "If you have trouble holding your breath, speed the exercise up but keep the ratio (consistent) for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply."

The doctor also recommends supplementing this technique with a regular schedule and daily physical activity.

Photo: Unsplash - Fitsum Admasu

CNN reported that a research team in Thailand decided to study how effective the 4-7-8 breathing technique was and studied the effect on the heart rate and blood pressure of 43 healthy young adults in July of 2022.

The participants performed the 4-7-8 breathing technique for six cycles per set for three sets, with one normal of normal breathing between each set. The Thai research team discovered that study subject's heart rate and blood pressure were improved after performing the exercise.

If you struggle with falling asleep you should give this technique a try. Although if you aren't used to deep breathing, health experts warn it could make you a little light-headed in the beginning. However, the more you practice the 4-7-8 technique, the better you will get a reducing your anxiety and "turning off" your brain at bedtime.

Photo: Unsplash - Leo Rivas