Struggling to fall asleep? A leading doctor has shared a simple yet powerful breathing trick that could help you drift off in minutes – no medication required.
Dr. Karan Raj, a NHS surgeon and popular TikTok educator, recently revealed this science-backed method that taps into the body's natural relaxation response.
The 4-7-8 Breathing Technique
This easy method involves:
- Inhaling quietly through your nose for 4 seconds
- Holding your breath for 7 seconds
- Exhaling completely through your mouth for 8 seconds
"This pattern activates your parasympathetic nervous system," explains Dr. Raj. "It essentially tricks your body into thinking it's time to sleep by slowing your heart rate and lowering blood pressure."
Why It Works
The technique works by:
- Increasing oxygen flow to the lungs
- Reducing anxiety and stress hormones
- Balancing the autonomic nervous system
"Many patients report falling asleep within 2-3 cycles," says Dr. Raj. "It's particularly helpful for those with racing thoughts at bedtime."
Extra Tips for Better Sleep
Combine this breathing method with:
- A cool, dark bedroom environment
- Consistent sleep schedule
- Limiting screen time before bed
While not a cure for chronic insomnia, this simple technique could be the game-changer for millions struggling with occasional sleepless nights.
