Contents
The method was described by the American physician and author Andrew Weil. After just 4–6 weeks of practicing it twice daily, it is said to significantly improve sleep onset:
The 4-7-8 Method
Execution: The 4-7-8 Method
Tongue position: Touch the palate directly behind your front incisors with the tip of your tongue. Your tongue should remain in this position throughout the entire exercise.
Exhale through the mouth: Exhale completely and audibly through your mouth.
Inhale through the nose: With your mouth closed, slowly inhale through your nose, counting to four in your head.
Hold breath: Then hold your breath, counting to seven in your head.
Exhale through the mouth: Exhale completely and audibly through your mouth, counting to eight.
Repeat steps 1 to 5 a total of four times in a row.
This method increases oxygen intake (4 counts inhale), secondly, oxygen can be distributed better (7 counts breath hold), and the prolonged exhalation (8 counts) slows the heart and increases carbon dioxide expulsion from the lungs. Additionally, focusing on breathing calms the mind.
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