Falling asleep with the 4-7-8 technique

Having trouble falling asleep?


The 4-7-8 technique is a really effective breathing exercise you could do to help. It's easy:

  • Allow your breath to flow casually and try not to be tense with the ins and outs.

  • empty the lungs of air

  • breathe in quietly through the nose for 4 seconds

  • hold the breath for a count of 7 seconds

  • exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds

  • repeat the cycle up to 4 times

If that fails you can also try yoga nidra. Nidra is a guided relaxation practice that brings you to a state just before dreaming, and no, no more asana, you only need to rest lying down. Blankets, pillows and eye masks are highly recommended.


Listen to my nidra on Insight Timer or YouTube channel. Let me know how you are finding these tips for better sleep. Have you tried the 478 technique or nidra before?

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