Fall Asleep Faster with the 4-7-8 Breathing Technique

To start, breathe in normally for 4 seconds. Hold your breath for 7 seconds, and then purse your lips and breathe out through your mouth for 8 seconds making a whooshing noise. When first starting, it might be difficult to breathe out completely.


Start with just 2-3 sets, and eventually as your breathing gets stronger, up to 8 sets can be performed.

Related Videos:

Breathing Exercises for Relaxation or COPD:

Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema:


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Dr. Jo is a Physical Therapist and Doctor of Physical Therapy.


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Fall Asleep Faster with the 4-7-8 Breathing Technique

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[AliBaba-hntv]

It looks like there are more people up at 3:00 AM than there are asleep.

[lindalui]

I have practiced the 4-7-8 for about two months. My blood pressure has dropped 10-20 for both high and low pressures.

[uwuaphrodite]

*When school starts and yu need to fix yo sleep schedule*

[judyweikumbenson]

I wish I could remember things I knew many years ago. You gave me a great reminder of a good way to fall asleep.

[mdg]

This is ALSO a way to calm nerves before giving a speech! An acting professor at Emerson College taught this exact method to me in 1991, but his twist was to inhale for eight seconds and exhale for eight. It takes about ten minutes for it to completely calm you (if you are literally shaking from fear, for example) but it truly does work.

[andysutils]

Looks like the dog has got the technique off to a perfect start!

[waynerollack]

Best explanation and demonstration of the 4-7-8 breathing method I’ve seen, thank-you.

[Stacey]

Dr. Jo, always enjoy seeing your new videos and your dogs that accompany you! 💜

[blanchegreen]

(Larry San Diego) I have been using Melatonin for quite some time to get to sleep and I came across your 4, 7, 8 breathing technique and it worked the first time i tried it and since. I no longer have any anxiety around going to bed and want to thank you for my many nights of peaceful and restful sleep.

[marialuchian]

This method has been pretty useful for me since I have many exams these days and I couldn't sleep because of stress

[OKayDN]

I’ve been having serious troubles breathing tonight hopefully this works

[montacap]

To tell you the truth I had no issue with lasting long enough in the breaths . I have worked my lungs my whole life . As a kid I used to hold my head under water in the tub to see what was the longest I could last . As a teen I smoked 3 packs a day I think all my singing and the head under water work outs is all that got me threw the point in my life . I have been quite for over 10 years now . No regrets . I have also been a insomniac almost my whole life. So I'm looking forward to using this .

[jannababs]

At first i was just scared to sleep because i was thinking if i shouldn't wake up the next day but these techniques shows me on how to calm my heart and then viola ! Im already sleeping ! Thanks for the informative ideas ! Godbless ❤️😘

[_Cambria_]

I'm so glad I found this, I have extreme anxiety and have developed pretty bad insomnia the last couple of years so I'm really hoping this will help, thank you so much!! And I'm a new subscriber, can't wait to see your other content

[SargesAdventures]

Love your channel... Subscriber here.
After I retired from the Army I was diagnosed with Sleep Apnea and Restless Leg Syndrome... I have a hard time sleeping haha. I have been taking Mirapex for a year and doing a lil better but, I am having major pain issues in my wrists at night. I probably am sleeping in a wrong position for sure.
Will def be trying these techniques.... Thanks !!

[Eugenesnufflebean]

Sounds like the idea is to slow your heart rate down.

[username]

Hi Dr Jo, I am in PTA school and I just wanted to say thank you so much for all of your videos. We are watching and learning from them as we are quarantined!

[anilkumarelagam]

Nice and helpful video.. I have watched most of your videos really helpful a lot.. especially those ankle strengthening exercises for me after I got ankle surgery.. very good simple exercises for ankle.. 👍👍👍👍👍

[snowgurl]

Wow I got it immediately first try & by third time was drifting off to sleep. Amazing!!!👌🏻❤️