Worse yet, the older we get the more likely we are to wake in the night and have trouble falling back asleep. This is why more and more Americans are turning to white noise, melatonin, meditation apps, special pillows, and anything they think can help them get most rest.<\/p>\n\n\n\n
Fortunately, a doctor has shared the \u201cmost powerful\u201d relaxation technique<\/a> he knows, and it doesn\u2019t require any equipment or cost a dime.<\/strong><\/p>\n\n\n\n Dr. Andrew Weil has dubbed it the 4-7-8 method and it\u2019s backed up by science.<\/a><\/p>\n\n\n\n <\/a>Dr. Weil is an expert in integrative medicine<\/a> and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona.<\/p>\n\n\n\n The technique is simple:<\/p>\n\n\n\n It\u2019s a unique protocol, especially when compared to another popular technique like Box Breathing<\/a>. Box Breathing calls for an inhale, hold, exhale, and another hold of equal time (4 seconds). The extended exhale, in particular, is what makes Dr. Weil\u2019s 4-7-8 so original.<\/p>\n\n\n\n Here\u2019s Dr. Weil explaining his method:<\/p>\n\n\n\n Dr. Weil says the method creates a \u201cvery pleasant, altered state of consciousness\u201d that you may not experience the first time but will come as a \u201creward\u201d of regular practice. Dr. Weil insists that the 4-7-8 technique is a practice, and you must do four breath cycles at least twice a day to get the benefits. \u201cAfter a month, you can increase to 8 breath cycles if you\u2019re comfortable with it,\u201d adding that\u2019s the \u201cabsolute maximum.\u201d<\/p>\n\n\n\n Dr. Weil says that 4 to 6 weeks of doing the practice can lower heart rate, improve blood pressure, digestion and circulation and can promote sleep. A study published in Physiological Reports<\/a> agrees, saying that practicing the 4-7-8 technique reduces heart rate and blood pressure for several minutes. It\u2019s important to note, though, that research is limited<\/a> on the longterm benefits of 4-7-8 and experts urge us not to overhype it as more than it is.<\/p>\n\n\n\n 4-7-8 is also an easy, fast, and effective way to help you fall asleep.<\/strong><\/p>\n\n\n\n \u201cIf you get up in the middle of the night for any reason, it is the most effective anti-anxiety <\/a>technique that I\u2019ve found,\u201d Dr. Weil says.<\/p>\n\n\n\n Deep breathing, interestingly enough, has been shown to increase melatonin<\/a> production in our bodies; that\u2019s the hormone that signals to our body that it\u2019s time to sleep. Combined with its ability to calm our mind and body, it\u2019s no wonder that intentional breathing exercises can put us to sleep in no time.<\/p>\n\n\n\n![\"sleep,](\"https:\/\/www.upworthy.com\/wp-content\/uploads\/sites\/2\/2025\/10\/origin-5155.jpg\")
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