Fall asleep in less than 1 minute with the “4-7-8” breathing technique, the most effective according to Harvard

Do you suffer from insomnia? Can’t get your mind off your thoughts? It seems that 57 seconds are enough to slip into sleep, as long as the body’s natural brake is activated. It seems, in fact, that at Harvard they have devised a method to fall asleep in just under a minute. As? Distributing those 57 seconds in certain actions, all aimed at accompanying us placidly in the magical world of Morpheus. The secret is contained in the “4-7-8” breathing technique, a simple method, deeply rooted in yoga, and promoted by American integrative medicine.

What is the 4-7-8 Method?

It all stems from a very specific idea of ​​Dr. Andrew Weil, a doctor from the prestigious American university, according to whom sleep is a real art that needs to be cultivated. From here the “4-7-8” method was born, or rather a breathing technique that owes much to the classic one of yoga.

The 4-7-8 method is, in essence, a natural tranquilizer for the nervous system. When we are stressed or anxious, our body is in “fight or flight” mode (sympathetic nervous system activation), with shallow, fast breathing. This technique forces the body to go into rest and digest mode (activating the parasympathetic nervous system), slowing the heart rate and calming the mind.

The “4-7-8” sequence explained step by step

The technique combines three specific phases, ideally finishing within approximately 57 seconds (time needed for three repetitions, as recommended for beginners). Before you begin, exhale the air completely from your lungs, making a hissing sound with your mouth (this empties the “old” air).

1. Inhale for 4 seconds: Close your mouth and inhale silently through your nose, slowly counting to four.
2. Hold your breath for 7 seconds: this is considered the most important phase: oxygen retention allows the body to saturate with oxygen and relax deeply.
3. Exhale for 8 seconds through your mouth, making a whooshing sound again, counting to eight.

Basically, if in yoga you are asked to alternate deep exhalations with holding your breath and subsequent inhalation, in this case you must breathe through your nose for four seconds, hold your breath for seven and then exhale through your mouth for another eight seconds.

The sequence must be repeated at least 3 times, for a total of 57 seconds in which you should fall asleep.

Thanks to this type of breathing, the body is led to slow down and therefore block adrenaline states, to curb anxiety and shortness of breath and, according to Weil, the most important phase of the method is the second, because by holding our breath our body takes in oxygen. Furthermore, focusing on breathing has a beneficial effect on stress and frustration.

In short, the ‘4-7-8’ technique could prove to be a panacea, if only because it allows us to dedicate ourselves even just for a moment to the benefit of our health.

For the rest, remember that one of the causes to review if you are insomniac is undoubtedly (as usual!) nutrition: there are foods that facilitate sleep in a natural way and others that, if taken repeatedly in the evening hours, make it really complicated.

Examples of measures that improve sleep include:

Insomnia: 10 recipes and remedies that help you sleep

Insomnia: 5 foods that promote it and 5 that prevent it

Insomnia: 10 plants that help us sleep better