The 4-7-8 breathing technique for falling asleep more quickly

The day is over — why is your mind still restless?

You are in bed, but your thoughts are still caught up in the day. The 4-7-8 technique popularised by Andrew Weil addresses this transition.

A familiar sequence directs attention towards inhaling, pausing and breathing out for longer. With regular practice, it can become a quiet evening ritual.

The 4-7-8 breathing technique — a calm transition to sleep

Physician Andrew Weil popularised the 4-7-8 technique. It combines a calm inhalation, a pause and a longer exhalation, and can be practised as a regular evening routine.

The sequence is easy to remember. Count at a comfortable pace; if the pause feels too long, release it earlier and continue breathing normally.

1. Position your tongue so its tip touches the roof of your mouth just above the front teeth. Keep it there throughout the exercise.
2. Exhale audibly through your mouth without forcing.
3. Close your mouth and inhale slowly through your nose, counting mentally to four.
4. Hold your breath briefly while counting to seven.
5. Exhale audibly through your mouth while counting to eight.

Weil describes four consecutive breathing cycles for beginners.

Under stress, breathing often becomes faster or less regular. A familiar rhythm directs attention back to an even movement.

In 4-7-8, exhalation lasts longer than inhalation. This calm sequence and the counting are the core of the practice.

“Breathing affects the body and thoughts, including people’s moods. Simply directing attention to your breathing, without doing anything to change it, can bring you into a state of relaxation,” writes Andrew Weil. The exercise is based on yoga breathing techniques.

Practise the sequence regularly during quiet moments. It can then become a familiar part of your evening ritual and help you let go of the day.