Have you ever been tossing and turning in bed wondering if there was a way to fall asleep faster? A little trick that you could use apart from the countless sheep you’ve been counting? There is a way. It’s called the 4-7-8 breathing technique! It can help you fall asleep like a clock. Some people even claim that it helps them fall asleep in as little as 1 minute with regular use.

There are plenty of things you can do to increase your chances of falling asleep fast. You can lower the temperature of the room, you can go on a schedule to fall asleep the same time every day and you can make sure to get sunlight in your eyes in the morning to help your hormones. In addition, other things you can do include exercise, not eating for at least 2 hour before bed and turning off any small lights and electronics in the room as these can disrupt your sleep. Supplementation is another thing to try. All of these methods can help you fall asleep faster and together they are more powerful. However. The easiest, fastest, most non-expensive method you can use is applying the 4-7-8 breathing technique.

Here is how to do the 4-7-8 technique.

The 4-7-8 breathing technique

1. Breathe in through the nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale through the mouth for 8 seconds.
4. Repeat.

Now, holding your breath for the exact time stated is not important. What is important however, is that you keep the ratio between the breaths such that the exhale is longer than the inhale. You could prolong the seconds if you like. Or cut it shorter like in the altered 4-7-8 breathing technique example below:

Altered 4-7-8 breathing technique

1. Breathe in through the nose for 2 seconds.
2. Hold the breath for 3.5 seconds.
3. Exhale through the mouth for 4 seconds.

How the breathing technique helps you fall asleep fast

When we make the exhale longer than the inhale, we activate the parasympathetic nervous system, also known as the “rest and digest”-system. This helps us shut of the monkey mind and drift off to sleep. According to practitioners of the 4-7-8 breathing, using the technique longer and more frequently makes it more effective.*

The opposite is also true. If you exhale for a shorter period than you inhale, you activate your sympathetic nervous system. This is also known as the “fight of flight”-system, which makes you more alert or stressed. A little bit like drinking a cup of coffe. Try to notice your breathing when you are feeling stressed or when you can’t sleep. What is the ratio of your exhale and your inhale? Can you elongate the exhale? See what happens.

*There is limited clinical research made on the 4-7-8 breathing technique. The evidence is limited to anecdotal reports from satisfied users.