The simple things in life are always the biggest game changers – whether if it’s eating organic food or drinking plenty of water, the more basic the change is, the better it is for our well-being. This also applies to getting proper rest overnight – you need to fall asleep quickly and naturally in order to rest properly.

Some people spend a fortune on vitamins, minerals, organic foods and supplements to get in shape, but the truth is that proper rest is the key for proper health. Getting 6-8 hours of sleep overnight is crucial for your well-being, but most Americans fail to reach this goal. There are different sleeping pills and remedies that supposedly offer a good night sleep, but they only work temporarily, which is why people turn to warm baths, milk or alcohol in the hope of getting some shut-eye. However, the following breathing technique can help you fall asleep naturally and is easy to follow!

The so-called 4-7-8 breathing technique is practiced by thousands of people around the world and was invented by Dr. Andrew Weil. It can be done anytime and anywhere as long as you learn how to do it. Here are the guidelines:

First, put the tip of your tongue against the roof of your mouth and keep it there for the duration of the exercise. Exhale through your mouth, expelling the air with a whoosh sound, then close it and inhale through your nose to the count of 4. Then, hold your breath for 7 seconds and exhale through your mouth like before to the count of 8.

These steps complete one breathing cycle with the exhalation part taking twice as long as the inhalation. Repeat the process 3 times and make sure you’re exhaling through your mouth, not your nose. Practice the technique twice a day and you will relieve your tension and stress, which will in turn help you fall asleep faster and get proper rest.