How to Use the 4-7-8 Breathing Exercise to Fall Asleep
Fall Asleep

How to Use the 4-7-8 Breathing Exercise to Fall Asleep

How to Use the 4-7-8 Breathing Exercise to Fall Asleep

Breathing pattern is part of meditation and yoga exercises. The idea is to promote relaxation. 60 second is what we need to fall asleep.

What is 4-7-8

4-7-8 is a breathing technique that helps to reduce anxiety and help people to get to sleep.

What about Advantages

Everyday breathing practice helps you to control your emotions better and to reduce anger, and aggressive responses.

The idea is to get your nervous system relaxed in order to avoid sleeping problem. This rhythm technique helps you your brain to rest

What to do to fall asleep

Before starting breathing, sit down comfortably. Place the tip of your tongue right behind upper your front teeth.

Let the tip of your tongue touches your hard palate.

Now it’s time to focus:

First at all empty your lungs.

Then, breathe quietly through your nose during 4 seconds.

Now, exhale air through your mouth while making “whoosh” sounds during 8 seconds.

Repeat this cycle 4 times more.


By having a breathing routine people can manage their stress levels, fight against anxiety, and avoid taking anxiety drugs that can be harmful for their health.

In other words, this technique is completely beneficial for your physical, emotional and mental health.

Breathing technique and massages to fall asleep

Another advantages of this technique is that it can be mixed with other relaxation practices; so that, you can reduce stress and relax totally.

Some people combine these exercises with practices such as Mindfulness, yoga, Tai chi, repetitive prayer, progressive muscle relaxation and of course massages.

Massage are ideal. Remember that regular massages sessions release serotonin, a neurotransmitter that can help you feel calm and improve sleep quality.

A relax massage in Chicago would help you spend more time in the deep stage of sleep.

Attending a massage center in Chicago is a good idea to start. It is time to recover your health. Follow us on Facebook.We will be happy to help you.