4-7-8 Breathing Technique
A "natural tranquilizer for the nervous system"
The 4-7-8 breathing technique was developed by Dr. Andrew Weil and is based on the ancient yogic practice of controlling your breath (aka pranayama).
The 4-7-8 technique forces the mind and body to focus on regulating the breath. When practiced regularly, it’s possible that this technique could help some people fall asleep quicker.
Practice 4-7-8 breathing using the diagram below.
Harvard Health Publishing. (2016). Relaxation techniques: Breath control helps quell errant stress response. Retrieved from https://www.healthharvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
Kuppusamy, M., Kamaldeen, D., Pitani, R., Amaldas, J., & Shanmugam, P. (2017). Effects of Bhramari Pranayama on health – A systematic review. Journal of Traditional and Complementary Medicine, 1-6.s
Weil, A. (2017). Three breathing exercises and techniques. Retrieved from https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/