How To Sleep In One Minute

Table of Contents

Dr. Andrew Weil, a renowned sleep expert in the US, advocates for the ‘4-7-8’ method, claiming it can induce sleep within a minute by calming the mind and relaxing muscles—an appealing prospect for individuals with PTSD or C-PTSD struggling with sleep.

Rooted in the ancient Indian practice of pranayama, which focuses on breath regulation, this technique draws from yoga and pilates.

The method involves breathing in quietly through the nose and then forcefully exhaling through the mouth, creating a distinct whooshing sound.

This approach mimics yogic breathing, where the tongue is positioned behind the upper front teeth. Allowing the lungs to fill with air fully increases oxygen intake, fostering a sense of calm conducive to sleep, even for those who wake in the middle of the night.

Initially, practitioners may feel the urge to take additional breaths or speed up counting. However, maintaining the 4-7-8 rhythm without interruption can lead to a palpable slowing of heart rate, a quieter mind, and overall physical relaxation.

According to Alina Gonzalez, who has experienced its benefits, the technique can induce a serene state akin to the effects of a calming drug, often without needing to complete a full cycle of 4-7-8 breaths.

Achieving sleep in just one minute can be quite challenging, but here’s a relaxation technique How To Sleep In One Minute:

The 4-7-8 breathing technique, also known as the “relaxing breath,” is a simple and effective method for promoting relaxation and potentially aiding in falling asleep faster. Here’s how to do it:

Find a comfortable position.

Sit or lie down in a comfortable position, either on your back or in a seated position with your spine straight.

Close your eyes.

Shutting your eyes helps reduce visual stimuli and allows you to focus inward.

Relax your jaw.

Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth, and keep it there throughout the exercise.

Inhale quietly through your nose for a count of 4 seconds.

Take a slow, deep breath through your nose, allowing your abdomen to expand as you fill your lungs with air. Count silently to yourself as you inhale, making sure to breathe in deeply and fully.

Hold your breath for a count of 7 seconds.

Once you’ve completed your inhalation, hold your breath for a count of 7 seconds. During this pause, try to remain relaxed and maintain a steady rhythm.

Exhale completely through your mouth for a count of 8 seconds.

Slowly and gently exhale through your mouth, making a whooshing sound as you release the air. Empty your lungs, allowing your abdomen to contract as you exhale. Count silently to yourself as you breathe out, aiming to make your exhalation last for a full 8 seconds.

Repeat the cycle.

After completing one cycle of the 4-7-8 breath, immediately begin the next cycle by inhaling again through your nose for 4 seconds. Repeat the entire sequence (inhale-hold-exhale) for a total of four breath cycles.

It’s important to maintain a relaxed and steady pace throughout the exercise. Focus on the rhythm of your breath and counting, allowing your body and mind to gradually relax with each breath cycle. Practice this technique regularly, ideally twice a day, to experience its full benefits in promoting relaxation and potentially aiding in falling asleep faster.