Breathe yourself to sleep

By Kim Jones

I recently wrote an article for The Daily Mirror about how changing the way you breathe can help all sorts of ailments – plus help you sleep! Here’s a link to the full feature, below:

One of the breathing techniques I looked at was the “4-7-8” technique, taught by Dr Andrew Weil from the University of Arizona. He describes it as “a natural tranquiliser for the nervous system” and suggests it will help you to nod off in minutes.

Here’s how to do it: Keeping the tip of your tongue on the ridge of tissue just above your upper front teeth, first exhale forcefully through your mouth making a “whoosh” sound.

Then close your mouth and inhale through the nose for a count of four.

Hold your breath for a count of seven, then exhale through the mouth (making the “whoosh” sound) for a count of eight.

Repeat the cycle no more than four times and you should be ready to drift off to dreamland.

My book 222 Ways to Trick Yourself to Sleep has lots of different breathing techniques in it which can help you nod off. You can pre-order it from various places including Amazon and Waterstones 

photo created by freepik –

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