London - It is a technique that claims to help even the most restless sleeper master the art of dropping off in just 60 seconds.
But it may be bad news for any partner hoping for a peaceful night – the method involves making a loud “whooshing” noise and can take several weeks to learn fully.
The technique has been pioneered by US expert Dr Andrew Weil and is based on an ancient Indian practice. Dr Weil claims his method initiates sleep by calming the mind and relaxing the muscles.
He says that if you are having trouble getting to sleep, you should first exhale completely through the mouth while making a “whoosh” sound. Then close your mouth and inhale quietly through the nose for a count of four.
Next, hold your breath for a count of seven before exhaling completely – while again making the “whoosh” sound – for a count of eight. The whole process should be repeated three times, making a total of four breaths.
Dr Weil, founder of the Arizona Centre for Integrative Medicine at the University of Arizona, claims that the 4-7-8 method is so effective that insomniacs can abandon their warm baths, milky drinks and lavender-scented pillows.
He describes the technique as a “natural tranquilliser for the nervous system” which helps to reduce tension in the body and allows it to relax.
“It is utterly simple, takes almost no time, requires no equipment and can be done anywhere,” he said. “Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time,” he said.
“Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important – the ratio of 4-7-8 is important.”
He says the method is based on pranayama, an ancient Indian practice that means regulation of breath and that is used widely in yoga.
Dr Weil, who promotes alternative and traditional therapies and who has sold more than ten million books, claims that it is such a powerful technique because it ensures the lungs are fully filled.
This allows more oxygen into the body, promoting a state of calmness.
He suggests practising the technique twice a day for six to eight weeks until you’ve mastered it well enough to fall asleep in 60 seconds.
He does not say how long your partner will take to drop off.
Daily Mail