The 4-7-8 breathing technique will help you fall asleep in a minute

A doctor of physiotherapy explains why she recommends this simple breathing technique to help you fall asleep.

There are few things as frustrating as not being able to fall asleep, especially if you have a big day ahead of you and you need to rest. This usually happens a lot during summer because of the high temperatures. But there are also other causes that do not guarantee you a good night's rest: such as intense training before going to sleep , leg cramps or because you suffer from restless leg syndrome . Whatever the reason, to prevent you from spending time staring at the ceiling or counting sheep, we are going to discover the breathing technique that the doctor and physical therapist Jo recommends to help you fall asleep in a matter of minutes in a pleasant way.

How to fall asleep fast in 1 minute: the 4-7-8 technique

The doctor of physiotherapy calls it the '4-7-8' technique and it consists of inhaling for 4 seconds, holding your breath for 7 seconds and then exhaling for 8 seconds. "When you're breathing, you're going to inhale gently and naturally through your nose, counting to 4 seconds. Then you have to hold your breath for seven seconds," she explains.

When you go to exhale, you must expel all the air from your lungs for eight seconds. It's important to make a loud sound, so it's a pretty tough technique, and sometimes you might not even make it to 8 seconds. But don't worry, because "the more times you do this sleep breathing technique , the easier it will be to get there," he says.

Jo advises that for these sleep exercises, it's best to lie on your back, even if you normally sleep on your side, to reap the full benefits. "Start doing them probably 2-4 reps, but eventually you'll get to maybe 8," she says. "When you do this breathing technique for sleep , it can be difficult at first to master that 4-7-8 pattern, but over time you'll realize that it will really help you fall asleep faster ."

Tips for better sleep

If you want to fall asleep quickly, not only will this breathing technique be enough, but other aspects must be taken into account if you are an athlete, since getting enough rest can help you avoid injuries . For example, it would be good to start with a consistent routine to help the body know when it's time to sleep, which will make it easier to fall asleep and rest. Finally, the experts remind basic advice such as avoiding heavy or copious dinners before going to bed because they will impair sleep or drinking too much water just before going to bed. The timing of meals also influences , so it is advisable to have dinner soon and not to do it shortly before going to bed.