If you have trouble sleeping well, try the 4-7-8 breathing technique

It may be that your problem falling asleep is the warm summer nights or that you have skipped the recommendations of sleep hygiene and have gone over with dinner, but sometimes it is nerves and stress that prevent us from falling in the arms of Morpheus. Is that your case? Well, quiet because we have discovered a foolproof breathing technique that can calm mind and body in record time and allows you to fall asleep in record time: the 4-7-8 technique. Do you want to meet her?

What is the 4-7-8 technique and how does it work

The 4-7-8 breathing technique consists of establishing a very specific breathing rhythm when we are already lying in bed to bring the body to a relaxed state. How do you relax it? Well apparently if you manage to empty your mind and establish the proper breathing rhythm, the parasympathetic nervous system is activated and the sympathetic one deactivates, or so that we understand each other, we enter a state of rest and disconnect the alert state which allows us, finally, to rest.


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To put the 4-7-8 technique into practice, breathe in for a count of four slowly, hold the breath in your lungs for a count of seven, and breathe out for a count of eight. DIn this way, you reduce your breathing rate until you reach only three breaths per minute. Some studies suggest that using the 4-7-8 technique in bed allows some people to fall asleep in as little as 90 seconds. What are you waiting for to try it and see if you belong to that group of lucky people?

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