Falling Asleep Quickly [4-7-8 Method]
Falling Asleep Quickly
SUPERHUMAN SCORE: 9.15
In 60 seconds, you'll have the life hack to falling asleep fast.
The breathing technique was discovered by Dr. Andrew Weil (based on the ancient yoga practice of pranayama).
First, why it works:
“It works by activating the parasympathetic nervous system, which is responsible for our rest and digest mode, while switching off the sympathetic nervous system, which triggers our stress response (or fight or flight mode).”—Hannah Coates, Vogue
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Do you ever struggle with turning off your mental machinery?
As a consultant, it can be challenging to switch from problem-solving all day to relaxing at night.
4-7-8 Method is an incredible tool to take off the workday edge (in a healthy way).
Here's how to do 4-7-8 breathing:
- Breathe in through your nose for a 4-second count.
- Hold your breath for a 7-second count.
- Exhale for an 8-second count, making a “whoosh” sound through pursed lips.
- Repeat up to four times, twice per day.
Simple, but powerful advice.
See how it's done—directly from Dr. Weil—in this video:
Doing 4-7-8 breathing before you fall asleep is just one use case.
You can use 4-7-8 at any time to alleviate stress.
In fact, Dr. Weil recommends practicing the technique twice daily to hone the skill (and see long-lasting benefits).
The only downside of 4-7-8 breathing?
Breathing air out audibly and forcefully for the 8-second exhalation (as recommended) may distract others.
But it's a minor inconvenience—considering you can complete the four cycles of 4-7-8 in less than 1.5 mins.
BRINGING IT HOME
That's it—the 4-7-8 breathing technique for a zen-like mind.
Dr. Weil describes it as “a natural tranquilizer for the nervous system.”
All systems go,
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