Breathe out fully through the mouth, making an exhalation sound, to the count of 8. Close the mouth and breathe in quietly through the nose to the count of 4.Breathe out fully through the mouth, making an exhalation sound.Begin by placing the tip of the tongue against the skin behind the upper front teeth, keeping it there throughout.The 4-7-8 breathing method aims to use controlled breathing to aid relaxation. None of these techniques can guarantee that a person will fall asleep within 2 minutes. While various online blogs and forums reference it, studies are necessary to prove it is a reliable method for falling asleep within 10 seconds.īreathing techniques and progressive muscle relaxation may help people to fall asleep. It is important to note that no research supports the effectiveness of this method. You should fall asleep within 10 seconds of performing step 6. If it is not possible to visualize either scene, repeat the mantra, “don’t think.”
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