The 4-7-8 breathing method (inhale for 4s, hold for 7s, exhale for 8s, repeated 4 times) helps calm the nervous system and facilitates falling asleep.

noli's read

This technique, popularized by Dr. Andrew Weil, is based on the principles of controlled breathing to modulate the autonomic nervous system. Research suggests that slow, deep breathing exercises stimulate the vagus nerve, thereby promoting the activation of the parasympathetic nervous system, which is responsible for relaxation (observational studies and randomized controlled trials on cardiac coherence). While the 'immediate' effect may vary depending on the individual and their state of stress, this practice is recognized as an effective tool for reducing pre-sleep anxiety. The specific ratio (4-7-8) has not been the subject of massive comparative clinical studies, but it aligns with a robust body of literature on the benefits of prolonged exhalation on heart rate. It is therefore accurate to say that it helps soothe the body, although it is not a universal miracle solution.

the sources

1. 1Zaccaro A et al. 2018