4-7-8 technique

The 4-7-8 technique is based on yogic pranayama. The long hold and prolonged exhale strongly activate the parasympathetic nervous system. Andrew Weil recommends it as a 'natural tranquilizer.' It is particularly effective for falling asleep.

How to practice

1
Place the tip of your tongue against the roof of your mouth, just behind the upper teeth. Keep it there throughout the practice.
2
Exhale completely through the mouth with a whooshing sound.
3
Close your mouth and inhale silently through the nose for a mental count of 4.
4
Hold your breath for a count of 7.
5
Exhale completely through the mouth with a whooshing sound for a count of 8.
6
That's one full cycle. Repeat 3 to 4 times. Don't exceed 4 cycles at first.