It may take a few weeks of daily practice before you notice you're drifting off to sleep faster.
Getting a good night's rest often feels like a chore, but the solution might be as simple as changing how you breathe. The 4-7-8 technique is a rhythmic breathing pattern designed to act as a "natural tranquilizer" for the nervous system. What is the 4-7-8 Technique?
through your mouth, making a "whoosh" sound to a count of 8 . Repeat the cycle up to four times. Why It Works Fall Asleep Faster with the 4-7-8 Breathing Technique
Developed by Dr. Andrew Weil, this method is based on an ancient yogic practice called Pranayama. It helps you regain control over your breathing, which is often shallow and rapid when we are stressed or anxious. By slowing your breath, you signal to your brain that it is time to relax. How to Do It
The long exhale forces the heart to slow down. It may take a few weeks of daily
Practice at least twice a day. You don't have to wait until bedtime to use it.
This is your body's "rest and digest" mode. What is the 4-7-8 Technique
and inhale quietly through your nose to a count of 4 . Hold your breath for a count of 7 .