An easy technique to fall asleep fast

If you’re like me and have trouble falling asleep, here’s a simple technique to fall asleep fast. This is a simple breathing exercise that is easy to do and easy to remember. At the end of the post, see my video with explanations on the technique if you prefer to listen than read.

Where does this breathing technique come from?

This technique was developed by physician and writer Andrew Weil. Born in 1942, Andrew Weil graduated from Harvard University, USA. He studied medicine and botanic. He is recognized as a strong advocate of alternative medicine. He has written several books on health and natural medicine (source: Wikipedia).

Why practice this breathing exercise to fall asleep fast?

This exercise is simple and requires no support. It can be practiced in your favorite sleeping position. And though, whether you are on the back, the left side or the right side. However, it is not recommended to do this breathing exercise lying on your stomach. We understand why.

This exercise allows you to fall asleep fast and, thus, to fall into a restful sleep in a few minutes.

First of all, if you have any health problems, it is important to check with your doctor before practicing this breathing exercise. If you have breathing problems or any other physical condition that makes it difficult to hold your breath, avoid this exercise.

Steps of the 4-7-8 breathing technique

Here it is finally, this easy technique to fall asleep fast. You can also listen to the video with the explanations a little further down. The steps are these:

1. Make sure you are comfortable in a safe sleeping position.
2. Take three deep breaths to calm your mental and physical state.
3. Place your tongue on your palate, supported by your teeth in a natural and relaxed way.
4. Inhale slowly for 4 counts
5. Hold the breath for 7 counts
6. Exhale for 8 counts through your mouth or through your nose
7. Repeat the 4-7-8 breathing sequence for one to five minutes, i.e. inhale for 4 counts, hold the breath for 7 counts and exhale for 8 counts

If you’re having trouble doing this exercise, don’t give up. It may take a few times before you get results.

The pros of this technique to fall asleep fast

Practicing this sequence of breaths brings more oxygen to the nervous system. This has the effect of reducing stress and creating physical relaxation. This technique brings attention to the breath and the count, which dispels thoughts and physical restlessness.

This exercise is also accessible to anyone and can be practiced anytime and anywhere. It is practiced not only in your bed but in the plane or the car, if you are a passenger, of course.

This technique also allows you to enter a meditative state through the practice of counting. It is therefore an exercise that trains us to count and meditate. One of the meditation techniques is counting. To learn more about this technique, see my article the 5 most popular meditation techniques as well as my experience with a meditation training by Giovanni Deinstmann.

The cons of this technique to fall asleep fast

Of course, despite the advantages that this breathing technique can bring, there are still disadvantages that can be present.

This exercise can be more complex for some people since you have to pay close attention to breathing and counting. For example, for people with attention deficit. These people might benefit from a guided exercise.

At the beginning of the practice, you may have difficulty holding the breath for the duration of 7 beats. With a little time and perseverance, the breathing sequence becomes easier to master.

Also, it is possible that you feel irritated because sleep does not come after 2-3 minutes. If it creates frustration, sleep will not come. This exercise may not work, but there are other solutions.

What if it doesn’t work?

If the exercise doesn’t work after a few minutes, get up and go get a glass of water, read a book, or listen to a guided meditation to relax. Afterwards, start the exercise again when you feel calm.

This exercise generally works well. I use it often, but honestly there are days when it works and days when it doesn’t. So don’t be hard on yourself and try again another time. It’s one more tool to try when sleep doesn’t come. Moreover, you will find 12 tips to sleep better and have better sleep in this article. This can help you find ways to fall asleep quickly.

Here is also my list of relaxing music. Click the link to see my Top 10 Relaxing Music.

I wish you an excellent restful sleep.

If you like this article, share it on your social networks.

May your life be more light, simple and happy.

Chantal Rioux

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