• Healthy Weight Secret

How to fall asleep in a minute

A simple breathing exercise will help you to deal with insomnia.

What to do

This maximally simple technique is called 4-7-8. Lay down so that you are comfortable. Inhale through the nose for 4 seconds. Hold your breath for 7 seconds. Exhale for 8 seconds. Breathe in this way until you fall asleep.

Why the method is effective

A doctor from Harvard University Andrew Weil in one of his lectures described this exercise as one of the most effective ways to relax and quickly fall asleep. Essentially, this respiratory technique is a natural sedative.

Breathing in such a cyclic rhythm helps calm the nervous system. This is an ancient technique that Indian yogis used to meditate in order to achieve the most relaxed state. It can be used not only when you want to quickly fall asleep, but also when you just need to calm down.

If you breathe according to the 4-7-8 system on a regular basis, in some time it will be easier and easier for you to relax.