60 Second Sleep Technique

A 60-second breathing exercise could reduce anxiety and help people sleep, says researchers.

10:14 06 May 2015

A 60-second breathing exercise was introduced by Harvard trained Dr Andrew Weil to help people sleep by reducing anxiety and moving away from stressful thoughts. The 4-7-8 breathing technique advocates practising the “relaxing breath” twice a day to reduce tension and it closely resembles techniques used in yoga. It is said to be a “natural tranquiliser for the nervous system.”

 

According to Dr Weil's YouTube channel: 'The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere.’ 

 

Dr Weil suggest that you do the exercise twice a day for 30 seconds each cycle for six to eight weeks until you have mastered the technique. It works by exhaling through the mouth, making sure to make a whoosh sound and inhaling quietly through the nose to a count of four. Then, exhale completely through your mouth, making a whoosh sound to a count of eight. 

 

Weil added: '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,' he continues.