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Updated 17 September 2015

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If you struggle to fall asleep, try the “4-7-8” breathing exercise every day, twice during the day, and again at bedtime.

To do this, place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. Close your mouth and inhale quietly through your nose to a mental count of four.

Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. Now inhale again and repeat the cycle three more times for a total of four breaths. 

Visit our Sleep Centre for more on managing your insomnia.

 
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