Sleep Aid

The 4-7-8 breathing technique can help you fall asleep if you are over-tired or stressed. You breathe in through your nose for four seconds, hold your breath for seven seconds and exhale through your mouth for eight seconds. The studied combination of numbers has a chemical-like effect on the brain which slows the heart rate and can soothe you to sleep.

If you are stressed or anxious you will find that you are taking short and shallow breaths, and even unconsciously holding your breath. By extending your inhale to a count of four, you are forcing yourself to take in more oxygen, allowing the oxygen to affect your bloodstream by holding your breath for seven seconds, and then emitting carbon dioxide from your lungs by exhaling steadily for eight seconds. The technique will effectively slow your heart rate and increase oxygen in your bloodstream, and may even make you feel slightly lightheaded which contributes to the mild sedative-like effect. It should instantly relax your heart and mind.