The 4-7-8 sleep trick

  • Assume a comfortable position.
  • Place the tip of your tongue against the back of the upper teeth during the exercise
  • Inhale for 4 seconds through the nose with the mouth closed
  • Hold the breath for 7 seconds
  • Exhale fully through the mouth with a sssshhh sound
  • Repeat this cycle 4 times in total
Tips
  • Keep the tongue in place even while exhaling
  • Inhale with abdominal breathing to optimize oxygen uptake
  • Do this exercise 2-3 times a day
  • Use the 4-7-8 technique before bedtime