Doctor's 4-7-8 technique may help induce instant sleep

Dr. Andrew Weil's simple and scientifically supported 4-7-8 relaxation technique is revolutionizing the battle against insomnia. You can fall asleep instantly just by breathing.

Publication: 09.01.2024 - 16:37
Doctor's 4-7-8 technique may help induce instant sleep
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Dr. Andrew Weil shared what he calls the "most powerful" relaxation technique he knows. This technique requires no equipment and is completely free. It is known as the scientifically supported 4-7-8 method.

Dr. Weil is an expert in integrative medicine and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona.


The technique suggested by the doctor is quite simple:

  1. Inhale through your nose while counting to 4.
  2. Hold your breath while counting to 7.
  3. Exhale while counting to 8.

Dr. Weil says this method creates a "very pleasant, altered state of consciousness." According to the doctor, you might not experience this the first time, but if you continue to practice regularly, your efforts will pay off.

Dr. Weil emphasizes that the 4-7-8 technique is a practice and to see its benefits, you need to perform at least two sets of four breath cycles daily. "After a month, if you feel comfortable, you can increase the breath cycles to eight," he says, adding that this is "definitely the maximum limit."


According to Dr. Weil, practicing this for 4 to 6 weeks can lower the heart rate, improve blood pressure, digestion, circulation, and promote sleep.

A study published in Physiological Reports confirms this, noting that the application of the 4-7-8 technique reduces heart rate and blood pressure for several minutes.

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