Some people say they can function on four to six hours of sleep each night, but research shows that adults who get fewer than seven hours of sleep – whether for just one night or over the course of days, weeks, or months — have more difficulty concentrating and more mood problems than people who sleep seven to nine hours each night.
1But there is a simple trick that can fix all that!
2Well now there’s a simple trick you can do with your tongue and mouth that will ensure you are fast asleep each night. It’s called the “4-7-8” breathing method, and it’s gone viral across the internet!
3“The 4-7-8 Breathing Exercise,” also called “The Relaxing Breath,” which promotes better sleep. This is based on pranayama, an ancient Indian practice that means “regulation of breath.”
The exercise is described as “a natural tranquilizer for the nervous system” that eases the body into a state of calmness and relaxation.
4Here’s how the “4-7-8 Breathing Method works:
5The exhalation portion of the technique should take you two times longer than the inhalation…repeating for a total of four breaths.
6The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
1) Exhale completely through your mouth, making a whoosh sound.
2) Close your mouth and inhale quietly through your nose to a mental count of four.
3) Hold your breath for a count of seven.
4) Exhale completely through your mouth, making a whoosh sound to a count of eight.
5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.