The Curious 4-7-8 Technique For Getting Adequate Sleep

We’ll tell you about the famous 4-7-8 technique, which many people use regularly to sleep and to manage stress and relax.

If you’re one of those people who suffer from insomnia or have trouble getting a proper sleep, we’re sure you’ve tried everything from relaxing infusions to bedtime walks. So today we want to tell you about the famous 4-7-8 technique.

One thing we should be clear about is that a specific thing works for each person, and that it’s always worth trying out new advice to determine which one works best for each case.

The 4-7-8 technique, which many people use regularly, not only helps to get adequate sleep, but also to manage stress and relax.

How about if we start trying it out today?

What is the 4-7-8 technique?

The 4-7-8 technique is a very effective way to relax yourself through proper breathing.

This method was developed by Andrew Weil, Doctor of Medicine at the University of Arizona (USA), a professional who is well known for his therapies to reduce stress and anxiety and for helping people who have problems with insomnia.

This doctor made the cover on two occasions in Time magazine and, although it is certain that a marketing company is set up behind him, his techniques and advice are still effective for all those people used to having a rhythm of life marked by nervousness and stress.

If that’s the case for you, it’s worth considering the simple 4-7-8 technique for these reasons:

  • If it is followed for a month,  we will see how, after that time, we can better sleep at night. Our body will get used to these daily relaxation exercises, so that, day by day, breathing becomes more rhythmic and leisurely, muscles relax and mind relax much more, being more prepared to rest in the last hours of the day. night.
  • The 4-7-8 technique is very useful to face our daily stress and even to better control the annoyances or that anger that, from time to time, can “assault us”.
  • During the first month we should apply the 4-7-8 technique four times a day, but then it will be enough to do it once in the morning and then half an hour before bedtime. I mean, our body and our brain will get used to it and it will be almost automatic to help us sleep.

How to apply the 4-7-8 technique?


The 4-7-8 technique is very easy to apply. For that, you just need to follow the following directions. Take note:

the first month

Over the course of the first month, we are going to apply the 4-7-8 technique four times a day. The first time will be right after getting up; the second, after lunch; the next, when you get home in the middle of the afternoon, and the last, half an hour before bed. Very easy. Want to know what your fundamentals are?

  • Sit in a comfortable place with your back straight.
  • Place your tongue behind your upper teeth, right where the taste buds begin.
  • Now close your mouth and inhale air through your nose and while you do this COUNT TO 4.
  • Now hold your breath FOR 7 SECONDS.
  • Then exhale the air from your lungs for  8 SECONDS and, in a sonorous way, let your tiredness, your pressures, your anxieties escape along with that air. It must be a liberating thing.
  • Repeat the same cycle four times.
  • And that is all. As you can see, this is a really simple thing that forces us to regulate our breathing and helps us release our everyday stress. Most importantly, don’t forget to do it every day for a month, four times a day.

over the following months

After the first month, our body and mind should be used to these exercises.

It is a wonderful method of controlling, as the days go by, these external stress points that alter our breathing and, as a result, make us keep on storing tension until bedtime, when it is so difficult for us to sleep.

After this first month, it is enough to apply the 4-7-8 technique twice a day, the first time as soon as we get up, and the second time, half an hour before bed.

Now, if at any point you find yourself very stressed or very angry from an argument, for example, don’t hesitate to use it, as it will help you relax.


Finally, it is important that in order to enjoy a peaceful sleep, you also follow these tips:

  • Always respect the same times throughout the day, that is, have lunch and dinner at the same times and apply the 4-7-8 technique at the same times.
  • Dine light and always two hours before bed.
  • Take a relaxing shower before bed.
  • It is very important that two hours before bedtime, you turn off devices and cell phones whenever possible, as they act as stimulants and prevent us from getting adequate sleep.

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