Ever have issues falling asleep? The 4-7-8 method is a deep-breathing trick that can make insomniacs drop off to sleep in less than a minute. It also combats stress/anxiety, acting like a natural tranquilizer for your nervous system. It takes just over a minute and can be done anywhere.
The exercise can be done in any comfortable position. It may feel awkward to begin with but for the entire exercise place the tip of you tongue on the roof of your mouth, just behind your front teeth.
Before you start, breathe out completely through your mouth.
1. Tap "start" to start the counter.
2. Breathe in quietly through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Making a whoosh sound, breathe out through your mouth for 8 seconds.
5. Repeat steps 2 to 4 for four "cycles".
Practice at least twice a day. Set reminders to get into a routine. To help fall asleep, practice when you get in bed or if you wake in the night. If you're feeling stressed or feel like you need to settle your nerves, practice to get a "hit" of calm.
You may feel a little light headed when you begin. It will pass as you practice. After a month you may want to extend to 8 cycles.
Effects are subtle to begin but increase with repetition. It takes about 2 months of practice to get best results.
Ratings and Reviews
So, I discovered this when I was having a really crappy day. I started googling stuff about how to be calm and help with stress and I found the 4-7-8 breathing method, I thought it was interesting so I gave it a try but let me tell you, this app is a huuuge help, counts for you, the voice is very soothing, I love it so so so much. I've only had it for 3 days but I already notice a difference! I do my breathing exercises 4 times a day and I feel so much relaxed after. 100% recommended!
Not complicated 👍🏼
This app is perfect for what I need it for, simple, and easy to use. My therapist recommended it. My only complaint is that the date in the app is wrong and there is no where in the settings to change it. I've emailed support twice and no response, other than that it works fine.
Has helped more than expected
This app has really helped calm my mind down when it wants to go 1,000 different directions. I find myself doing it on my own when it is not possible to use the app. I use it more for calming my mind than to go to sleep.
- SLAY PTY LTD
- 18.4 MB
- Health & Fitness
- Requires iOS 7.0 or later. Compatible with iPhone, iPad, and iPod touch.
- Age Rating
- Rated 4+
- © 2015 Slay Pty Ltd
- In-App Purchases
- Unlock all $3.99
- 8 Cycles Per Session $0.99
- Night Mode $0.99
With Family Sharing set up, up to six family members can use this app.