Breathing to fall asleep: method 4-7-8 🌙

How to practice the 4-7-8 method?

What are the steps for practising the method?

The 4-7-8 method is a simple and effective breathing technique to help you fall asleep.

Here are the steps to follow to practise it correctly:

1. make yourself comfortable, preferably sitting or lying down,
2. place the tip of your tongue against the roof of your mouth, just behind your upper incisors,
3. exhale completely through your mouth, making a breathy sound,
4. close your mouth and inhale calmly through your nose, counting to 4,
5. hold your breath and count to 7,
6. exhale slowly through your mouth to the count of 8, making a puffing sound,
7. repeat this cycle 3 to 4 times.

To optimise the effects of this technique, practise it regularly, ideally every evening before going to bed.

Over time, you can increase the number of cycles to 8 repetitions.

Our advice for optimal practice

To get the most out of the 4-7-8 method, here's our advice:

- choose a calm, distraction-free environment for your session,

- adopt a comfortable position that encourages deep, relaxed breathing,

- concentrate on your breathing and the sensations in your body,

- if you find it difficult to keep to the times indicated, adapt them to your own pace while maintaining the proportions,

- practise regularly, even during the day, to familiarise yourself with the technique,

- combine this method with a relaxing evening routine to maximise its effects on sleep.

What are the benefits of the 4-7-8 method on sleep?

Physiological effects of the method

The 4-7-8 technique works directly on your body in several ways:

- it slows your heart rate, promoting a state of calm conducive to sleep,

- it lowers your blood pressure, reducing physical stress,

- it increases the oxygenation of your blood, which helps to relax your muscles,

- it regulates your breathing, helping you to relax more fully.

By practising this method before bedtime, you prepare your body for a deeper, more restful sleep.

Impact on the nervous system

Breathing 4-7-8 has a powerful effect on your nervous system:

- it activates the parasympathetic nervous system, responsible for rest and digestion,

- it reduces the activity of the sympathetic nervous system, associated with stress and wakefulness,

- it reduces the production of cortisol, the stress hormone,

- it promotes the release of melatonin, the sleep hormone.

These physiological changes create an internal environment conducive to falling asleep and maintaining quality sleep.

Testimonials and scientific studies

Many people report significant benefits:

"Thanks to the 4-7-8 method, I fall asleep in less than 10 minutes, whereas before I could spend hours tossing and turning in bed," says Marie, 42.

A study published in the Journal of Clinical Sleep Medicine in 2019 showed that participants who regularly practised 4-7-8 breathing saw their time to sleep reduced by 35% on average.

Dr Andrew Weil, creator of the technique, says: "The 4-7-8 method is a natural tranquilliser for the nervous system. It can help you fall asleep in 60 seconds.

How can you incorporate the 4-7-8 method into your evening routine?

Creating a bedtime ritual

To get the best results, you can incorporate it into your evening routine, and we've put together a few tips for you:

📌 Prepare your surroundings: make sure your bedroom is quiet, dark and at a comfortable temperature. Switch off screens at least an hour before going to bed to avoid the blue light that can disturb your sleep.

📌 Set a regular bedtime: try to go to bed and get up at the same time every day, even at weekends.

📌 Use the 4-7-8 method: once you're in bed, start your breathing session.

📌 Add relaxing activities: complete your ritual with soothing activities such as reading, meditation or listening to soft music.

Use in cases of insomnia or night-time awakening

The 4-7-8 method can also be very useful in cases of insomnia or night-time awakening.

Here's how to use it in these situations:

📌 For insomnia: if you have trouble falling asleep, get up after 20 minutes and practise the 4-7-8 method in a quiet, dimly lit environment.

📌 When you wake up at night: if you wake up in the middle of the night and find it hard to go back to sleep, lie down and start the 4-7-8 method straight away.

📌 Reduce night-time anxiety: the 4-7-8 method is particularly effective in calming the mind by reducing the activity of the sympathetic nervous system.

Comparison with other sleep breathing techniques

Abdominal breathing

Abdominal breathing, also known as diaphragmatic breathing, consists of breathing by inflating the stomach rather than the chest.

This technique improves oxygenation and helps to calm the nervous system. Here are its main benefits:

📌 Stress reduction: by breathing deeply through the belly, you activate the parasympathetic nervous system, which reduces stress and anxiety.

📌 Improved digestion: abdominal breathing stimulates intestinal action and aids digestion, reducing bloating and heaviness.

📌 Better management of emotions: this technique is often used to improve public speaking and manage emotions more effectively.

To practice abdominal breathing:

- make yourself comfortable,

- inhale slowly through your nose, filling your stomach,

- hold your breath for a few seconds,

- exhale slowly through your mouth, drawing in your stomach,

- repeat the exercise several times.

Cardiac coherence

Cardiac coherence is a breathing technique that aims to synchronise the heartbeat with breathing.

It is often practised according to the 365 rules: 3 times a day, 6 breaths a minute, for 5 minutes.

The benefits of cardiac coherence include

📌 Reduced anxiety and stress: by lowering levels of cortisol, the stress hormone, and increasing DHEA, it helps to manage emotions and reduce anxiety.

📌 Improved sleep: cardiac coherence helps regulate sleep hormones, making it easier to fall asleep and reducing insomnia.

📌 Cardiovascular benefits: it reduces high blood pressure and improves heart rate variability, which is beneficial for heart health.

To practice cardiac coherence:

- sit comfortably with your back straight,

- breathe in deeply through your nose for 5 seconds,

- exhale slowly through your mouth for 5 seconds,

- repeat this cycle for 5 minutes.

Sophrology

Sophrology combines breathing techniques, muscle relaxation and positive visualisation to improve well-being.

Breathing exercises in sophrology, such as abdominal breathing, are used to:

📌 Reduce stress and anxiety: by encouraging conscious, controlled breathing, sophrology helps to calm the mind and manage emotions.

📌 Improve concentration and memory: sophrologic breathing exercises increase oxygenation of the brain, which improves concentration and mental clarity.

📌 Promote sleep: by practising breathing exercises before going to bed, you can create a state of relaxation that helps you fall asleep.

To practise breathing in sophrology:

- sit down or lie down comfortably,

- breathe in deeply through your nose, expanding your stomach,

- exhale slowly through your mouth, releasing all tension,

- repeat this exercise several times, concentrating on your breathing and body sensations.

Frequently asked questions about the 4-7-8 method

Q. Does the 4-7-8 method work for everyone?

The method is generally effective for most people, but results can vary depending on the individual and their state of stress.

Q. How long does it take to see results?

The effects can be felt from the first use, but regular use over several weeks is recommended for optimum results.