This method was invented by Dr. Andrew Well of Arizona, on his Youtube channel, he said: This method is very simple, does not require much time, and does not require any equipment, can be done anywhere, anytime. The first step in completing the 4-7-8 breathing technique is to open your mouth wide and exhale while making a “whoop” sound. Then close your mouth and inhale gently through your nose and count to 4 seconds in your mind. Then hold your breath for 7 seconds. After that, exhale deeply with your mouth completely and make the “huff” sound again, this time for 8 seconds. Now breathe in again. Repeat the above four breathing movements three times in their entirety. ”Always breathe in gently through the nose and breathe out through the mouth with a sound. The tongue stays still throughout,” says Dr. Weir. ”The exhalation should take twice as long as the inhalation. The timing of each inhalation and exhalation process is not important; the point is to maintain a 4-7-8 ratio factor. The technique was developed from an ancient Indian method called toning, which means “the regularity of breathing. The Harvard-educated doctor says the 4-7-8 technique is very useful because it allows oxygen to enter the lungs better. And more oxygen acts on the parasympathetic nervous system, which makes the body more calm. In times of stress, the nervous system can be overstimulated causing an imbalance, and this imbalance causes insomnia. Dr. Weil says the 4-7-8 breathing method not only relaxes the parasympathetic nerves, you’ll also feel closer to your body, making you forget about the thoughts that disrupt your sleep every day. He says this method can also help relieve anxiety.