If you’re someone who feels super sleepy but just can’t fall asleep no matter what you do—not because you don’t want to sleep, but because your body won’t let you—we totally understand. And we’d love for you to try this technique. It’s simple, free, and surprisingly effective!

“4-7-8” isn’t a lucky number or a secret code—it’s a breathing method where you inhale for 4 seconds, hold your breath for 7 seconds, and then slowly exhale for 8 seconds.

This technique is one of the simplest and most natural ways to feel more relaxed. It was developed by Dr. Andrew Weil, a well-known integrative medicine specialist from the U.S. He adapted it from an ancient yogic breathing practice called Pranayama, which trains your breath to slow down gradually. The goal is to breathe slowly and deeply until your body and mind become more familiar and comfortable with a calm state. Before you start, make sure you’re relaxed and ready to wind down—some people may feel light-headed the first few times, so it’s best not to jump into other activities right after practicing.

Scientific research has shown that deep breathing techniques like this one offer many health benefits. They can help ease fatigue, reduce anxiety, support children and teens with asthma, improve stress management, lower blood pressure, reduce aggressive behavior in teenage boys, and even ease migraine symptoms. Once you get used to the 4-7-8 method, you’ll gain better control over your breathing—and when practiced regularly, it can help you fall asleep faster and more peacefully.

And the best part? If you’re wearing soft, comfy pajamas that help you feel safe and relaxed, your sleep will feel even better—double the comfort, double the rest.