4-7-8 Breathing Technique for Insomnia
This breathing technique to improve the capacity to fall asleep has been discussed for many years by various non-sleep professionals who tend to be interested in systems like yoga, meditation or relaxation training. As far as I know, there is scant scientific evidence to support its utility.
That said, I’m a firm believer in the use of any such technique through the model of care known as “personally-tailored medicine,” meaning: if it works for you, then please use it. And, the article has a link to a video describing the technique.
The one point of interest, not covered in the article and oddly not quoted by the experts cited, is the likely relationship of the technique to carbon dioxide levels.
The seven count in the middle is where you hold your breath, which means CO2 levels are building up in your brain during this period. When CO2 builds up, even briefly, there’s a small chance it might enhance your sleepiness. Another angle that might be in play is the stronger respiratory drive that emerges when CO2 builds up. In other words, your next few breaths are going to be deeper to ventilate off this excess CO2.
Deeper breathing, in some, may decrease anxiety, and things that decrease anxiety often enhance sleepiness—the essential ingredient to falling asleep at bedtime or returning to sleep if awakened in the middle of the night.