A Doctor Says This Simple Breathing Technique Will Put You To Sleep In 10 Minutes

A simple breathing technique that takes seconds to complete could help you fall asleep in just one minute.

The 4-7-8 trick works by switching off the body’s stress response, meaning falling into sleep is easier – and all you have to do is breathe.

Harvard-educated doctor and author Andrew Weil champions the technique and says it is as effective as tranquillisers.

>>> Sick man sleeping in bed
Adults should get seven to nine hours a night (Picture: Getty)

So what is it?

How to fall asleep in one minute

Exhale completely through your mouth, making a whoosh sound.

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

  • Hold your breath for a count of seven seconds.

  • Exhale completely through your mouth, making a whoosh sound to a count of eight seconds.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

The 4-7-8 method has been endorsed by yoga and meditation teachers.


In 2016, Dr Weil said: ‘This exercise is a natural tranquiliser for the nervous system.

‘Unlike tranquilising drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.

‘Do it at least twice a day. You cannot do it too frequently.’

>>> Hispanic woman burying head under pillow
No need to bury your head under your pillow with this technique (Picture: Getty)

Dr Weil says that not only is it a tool for getting some much-needed sleep, people can benefit from it in times of upset, tension or stress.

‘Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you,’ he said.

‘This exercise cannot be recommended too highly. Everyone can benefit from it.’

The breathing exercise even beats a recently re-discovered military approved technique that helped people get to sleep in just two minutes.

Sleep is vital to sustaining energy, balancing emotions, work and fitness performance, as well as your overall health.

Most people struggle with sleeping issues by either not getting enough, not sleeping restfully, or a combination of both.

A recent study by the Uppsala University in Sweden revealed that disrupted sleep patterns alter metabolism and boost the body’s ability to store fat, making a strong link between obesity and shift work.

The European Study of Cardiology also found that getting less than five hours sleep a night could be as bad for you as smoking.

Got a story for Metro.co.uk?

If you have a story for our news team, email us at webnews@metro.co.uk.

You can also follow us on Facebook and Twitter.

Source : https://metro.co.uk/2018/09/04/this-breathing-technique-will-get-you-to-sleep-in-just-one-minute-7911925/

This breathing technique will get you to sleep in just one minute
From how putting down your phone can relieve stress to beating high blood pressure by eating beetroot... TV twin doctors Dr Xand and Chris van Tulleken share their anti-ageing ...
How to Handle a Panic Attack at Work
'The Singularity of Sleep' – runner-up in the Sunday Star-Times Short Story Awards 2018
30 Lab-Approved Ways to the Ultimate Self-Care Routine
How to get healthy in 2019—on any budget
Ten Ways To Prove That Exercising Will Not Cure Chronic Fatigue Syndrome (ME/CFS)
How Practicing Compassion May Help You Feel Better
What Type of Meditation Is Right for You?
The doctor double act who can help you live healthier for longer: TV's van Tulleken twins reveal how their brilliant new anti-ageing series for the MAIL can help YOU do just that