The method was described by the American doctor and author Andrew Weil. It is said to noticeably improve falling asleep after only 4-6 weeks of twice-daily practice:
The 4-7-8 Method
Execution: The 4-7-8 Method
Tongue position: Touch the tip of the tongue to the palate just behind the front incisors. The tongue should remain positioned there throughout the exercise.
Exhaling through the mouth: Breathe out completely and audibly through the mouth.
Inhale through the nose: With your mouth closed, inhale slowly through your nose while counting to four in your head.
Breath stop: Then hold your breath and count to seven in your head.
Exhale through the mouth: Breathe out completely and audibly through the mouth, counting to eight.
Perform steps 1 to 5 a total of four times in succession.
On the one hand, this method increases the intake of oxygen (4 counts inhalation), secondly, the oxygen can be better distributed (7 counts breath stop) and through the prolonged exhalation (8 counts), the heart slows down and carbon dioxide is increasingly exhaled from the lungs. In addition, by concentrating on the breathing, the thoughts come to rest.
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