You’ve tried a warm bath, a hot, milky drink and even counting sheep, but you’re still lying wide awake wondering why you can’t fall asleep. Now, one scientist claims he has a way of getting insomniacs to slip into a slumber in just 60 seconds — and it doesn’t involve prescription drugs or strange lighting.

Dubbed the 4-7-8 breathing technique, the method is described as a “natural tranquilizer for the nervous system,” helping to reduce tension in the body.

It was pioneered by Arizona-based Dr. Andrew Weil who says on his YouTube channel, “It is utterly simple, takes almost no time, requires no equipment and can be done anywhere.”

To do the 4-7-8 breathing technique, you first need to exhale completely through your mouth while making a “whoosh” sound.

Close your mouth and inhale quietly through your nose to a mental count of four. Now hold your breath for a count of seven. After this time has elapsed, exhale completely through your mouth, making another whoosh sound for eight seconds in one large breath.

Now inhale again and repeat the cycle three times for a total of four breaths.

“Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time,” Weil says.

“Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.”

The technique is based on pranayama, an ancient Indian practice that means “regulation of breath.”

The Harvard-trained doctor claims that 4-7-8 is such a powerful technique because it allows oxygen to better fill the lungs.

This extra oxygen can have a relaxing effect on the parasympathetic nervous system, which promotes a state of calmness.

During times of stress, the nervous system becomes over stimulated leading to an imbalance that can cause a lack of sleep.

Weil suggests practicing the technique twice a day, for six to eight weeks until you’ve mastered it enough to fall asleep in just 60 seconds.

你肯定试过洗热水澡，喝热牛奶甚至数羊让自己入眠，可还是异常清醒，搞不懂为啥就是睡不着。

现在一位科学家称，他有办法让失眠患者60秒钟内酣然入眠 — 不用处方药，也不用奇怪的灯光。

这种4-7-8呼吸法被形容为“神经系统的自然镇定剂”，能帮助人体减少紧张感。这种方法是由亚利桑那州的安德鲁•威尔医生发起的，在他的Youtube频道上，他说：“这种方法非常简单，不需要多少时间，也不需要任何的设备，随时随地都可以进行。”

完成4-7-8呼吸技巧的第一步是张大嘴巴呼气同时发出“呼”的声音。

然后闭上嘴巴用鼻子轻轻吸气，在心里默数4秒。接着屏住呼吸7秒

钟。之后完全用嘴深深呼气，再次发出“呼”的声音，这次呼气持续8

秒。现在再一次吸气。将上述四个呼吸动作完整重复3次。

“要注意的总是用鼻子轻轻吸

气，而用嘴呼气时要发出声音。舌尖在整个过程中保持不动，”威尔说。

“呼气的时间是吸气的两倍。每次吸呼的时长并不重要，重点是要保持4-7-8的比例。这种技巧是由一种古代印度的叫做调息的方法发展来的，pranayama这个词意思是”呼吸的规律”。这位接受过哈佛教育的医生说4-7-8这种呼吸技巧是非常有用的，因为它能让更多氧气进入肺部。更多氧气能作用于副交感神经系统，从而让人镇静。紧张的时候，神经系统受到过度的刺激，导致一种不平衡，这会引起失眠。威尔建议一天两次练习这个技巧，六到八个星期之后就能熟练掌握，从而达到60秒入眠。

    Words to Learn 相关词汇

    【失眠者】shīmián zhě insomniac someone who cannot sleep

    【睡眠】shuìmián slumber sleep