UNOP-Rule 17 The 4-7-8 Reset - Drift Off Without Pills
- Dr Harakech
- Mar 10
- 3 min read
Updated: 3 days ago
A breath pattern designed to help you disengage from anxious thoughts and lull you into deeper relaxation—ideal for bedtime or any moment of tension.
A U365 5MTS Microlearning 5 MINUTES TO SUCCESS UNOP Neuro-Hack |
UNOP Neuro-Hack 17 The 4-7-8 Reset - Drift Off Without Pills
How to Do It (Steps)
Inhale (4 seconds): Smooth, controlled breath in through the nose.
Hold (7 seconds): Keep that air in gently.
Exhale (8 seconds): Slow, prolonged release through the mouth.
Repeat: 4–8 cycles while lying down or sitting comfortably.
5M2S Key Point
Reducing heart rate quickly encourages your body to shift into rest mode, making it easier to fall asleep naturally.
Origin
Popularized by Dr. Andrew Weil, derived from ancient yogic pranayama methods, and integrated into modern sleep therapy.
Science-Backed
For UNOP Neuro-Hack 17 The 4-7-8 Reset - Drift Off Without Pills
Heart Rate Reduction: Prolonged exhales activate the parasympathetic system, slowing heart rate.
Anxiety Relief: Proven to cut anxious rumination and quiet the mind.
Insomnia Support: Often used in clinical settings to ease mild insomnia or stress-induced wakefulness.Dr. Weil’s 4-7-8 Breathing
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