A breathing technique that may help you fall asleep faster

Trouble falling asleep, tossing and turning in bed, and restless sleep are common problems that negatively affect both sleep quality and overall health. Familiar remedies such as reading a book or switching off electronic devices before bed do not always help, according to the source Vinmec.

How breathing affects sleep

Breathing rhythm is directly linked to the nervous system, influencing heart rate and muscle tension. Fast, shallow breathing can trigger feelings of anxiety, while slow, deep breathing helps the body relax and prepare for sleep.

The 4-7-8 technique

One method worth trying is the so-called "4-7-8 breathing" technique, developed by Dr. Andrew Weil. To perform it, lie down and place the tip of your tongue against the roof of the mouth behind the front teeth, then exhale forcefully through the mouth. Next, close the mouth and inhale through the nose while counting to four, hold the breath while counting to seven, and exhale slowly through the mouth for eight seconds. This cycle should be repeated three times, for a total of four breaths.

Beginners are advised to first practice the technique while sitting until the breathing sequence feels natural, before trying it lying down before sleep.