The 4-7-8 Trick to Fall Asleep Faster

The 4-7-8 Trick to Fall Asleep Faster

The 4-7-8 Trick to Fall Asleep Faster

There are few sleeping aids that are all used to help you fall asleep faster soundly such as eye masks, white noise, sleeping pills, and earplugs. These aids provide short-term solutions and can be costly too.

But getting sleeping can be as easy as breathing in and breathing out.

Sleep Problems in America

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Around 40 million people suffer from this chronic long-term sleep problem each year and an additional 20 million people suffer from an occasional sleep disorder. Sleep deprivation is becoming more common because of few natural stimulants such as alarm clocks, coffee, energy drinks, and artificial lights that interfere with our circadian rhythm which is our natural sleep and wake cycle.

Breathing Exercise

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The digital revolution and the constant need to be connected 24/7 has made it increasingly more difficult to have a sufficient amount of sleep. Many breathing practices are considered as a combat to sleep, stress, anxiety, and insomnia. It is believed that breathing strongly influences thought processes and moods and physiology. So by focusing on breathing exercise, you can surely move into the direction of relaxation.

4-7-8 trick

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The relaxing breathing which is also known as 4-7-8 breathing exercise can promote better sleep. This exercise trick relaxes your body and keeps you calm and easy. This is believed to be effective as it removes carbon dioxide from the body faster. It takes hardly any time and can be applied anywhere in five steps. 

These exercises can be done in any position but it is recommended to sit with your back straight to get the best results. You need to place your tongue tip against the ridge of tissue behind your upper teeth and keep it throughout the exercise. And then you have to exhale from your mouth around your tongue.


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This includes five step procedures to be followed:

  1. Exhale through your mouth making a whoosh sound.
  2. Inhale through your mouth with a silent count of 4 with a closed mouth.
  3. Count 7 till you hold your breath.
  4. Exhale through your mouth again with a whoosh sound until a count of eight.
  5. This will be calculated as one breath. Now inhale again and repeat the whole cycle three more times which will make total four breaths.

The most important part of this process is to hold your breath for eight seconds. Holding it on keeps oxygen filled in the lungs which give you a relaxing effect in your body and mind.

Many believe that this won’t let you sleep in 60 seconds but it calms your body for sure. Doctors used to advise this exercise during anxiety over operations to patients or during surgery. This breathing exercise helps you make your mind quiet and away from preoccupied thoughts. 

To make it an effective workout., you need to practice it twice a day and 4-7-8 exercise will be perfectly effective for you to deal with anxiety and stress in your life. Going to bed and sleep will be as simple as taking a breath every day.