Inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Repeat 3 times. The whole process takes 57 seconds. This will make you feel quite sleepy, because deep breathing helps oxygen flow through the body, relaxing the body and making it easier to fall asleep.
Expert's opinion: This method is, in a nutshell, a deep-breathing maneuver that involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. Healthy adults quiet about 12-18 times per minute, while children about 20 to 30 times per minute, each breath lasts about 4 seconds, of which the inhalation time is 1 second, the exhalation time is 2 seconds. This so-called deep breathing of Weil's is not as good as slow breathing, as it allows us to reduce the number of breaths from 18 per minute to 3 per minute. This inevitably reduces the efficiency of breathing, resulting in less oxygen uptake and less carbon dioxide release in the body. Because the body needs oxygen and produces carbon dioxide all the time, this results in higher levels of carbon dioxide and less oxygen in the blood. Alternatively, hypoxia may occur along with hypercapnia. When carbon dioxide is high, the blood vessels in the brain dilate, resulting in an increased blood supply to the brain.
Is it possible that high carbon dioxide in the blood is what promotes sleep? State University of New York scientists once studied the effects of carbon dioxide on the human body. 22 people were divided into six groups and placed in rooms with different carbon dioxide concentrations of 600, 1,000 and 2,500 ppm for two hours. The participants were asked to complete a computerized test of their decision-making abilities. It was found that the higher the carbon dioxide concentration, the ability to complete the test followed.
If this is the case, a bag can also be used to place over the mouth to re-inhale the exhaled gas, which should have the same effect. Hydrogen water has been suggested to some insomniacs, and it works better for some, but the effect goes away when you stop the hydrogen water. Better for sleep seems to be breathing hydrogen, which is said to be effective in almost all. But no rigorous controls have been done in this area, so it cannot be taken as a conclusion.
Total introduction: the above is a Harvard-trained doctor Weil on the first "4-7-8" method, claiming to be able to make people fall asleep in 1 minute, I hope the content of this article can help you.
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