Getting a good night’s sleep is easier said than done, as those who struggle with snoozing can more than attest. If you fall into that camp, you’ll likely have tried everything from yoga and journaling before bed, to investing in sleep-inducting teas and aromatherapy. But what about the 4-7-8 technique?

The method, pioneered by Harvard-trained Dr Andrew Weill, is described as a ‘natural tranquiliser for the nervous system’ helping to quickly reduce tension and allowing the body to relax. The breathing routine promises to help even the most hardened of insomniacs to drift off. It’s also said to be good for those who find themselves waking in the middle of the night. Dr Weil told Medical News Today that it’s the “single best method I’ve found for dealing with getting back to sleep if you wake up in the middle of the night”. He also added that consistency is key when it comes to putting the technique into practice, saying, “It’s the regularity of doing this over a period of weeks, months, years that produces the changes that you want.”  

What is the 4-7-8 breathing technique?

Before diving into the breathing pattern, it’s recommended that you find a comfortable position and rest the tip of your tongue on the tissue directly behind your front teeth (which signals to the body that you are relaxed). Then, run through the following breathing sequence:

• Empty your lungs by breathing out
• Breathe in quietly through the nose for a count of 4 seconds
• Hold the breath for 7 seconds
• Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound that lasts for 8 seconds
• Repeat the cycle up to 4 times

As for what to keep in mind throughout, the expert says it’s more important to keep the ratio, rather than count the total number of seconds (so for example somebody who struggles to hold their breath for a long time might like to adopt a 2 seconds, 3.5 seconds, 4 seconds breathwork sequence instead).