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Fall to Sleep FAST with the

Fall to Sleep FAST with the "4-7-8" Exercise


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Place the tip of your tongue against the tissue ridge just above your upper front teeth. Keep it there for the complete exercise. Breath out completely through your mouth. Make a whoosh sound while you do it. Close your mouth and then inhale slowly through your nose while counting to four. Then hold your breath while you count to seven. Exhale through your mouth while you count to eight. Make a whoosh sound while you do it. This is the end of the first cycle. Do this three more times for a total of four times.

In a nutshell, breathe in counting to four, hold while counting to seven, and breathe out while counting to eight. You need to inhale through your nose and exhale through your mouth. This allows chronic under-breathers to breath in more oxygen. The seven-count hold then gives the oxygen more time to go through the bloodstream, while the eight-count exhale slows the heart rate and gets rid of more carbon dioxide from the lungs.

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