Sleeping problems? Do you have trouble sleeping? You are not alone. You’re not alone.
The old trick of counting sheep to fall asleep is well-known, but rarely effective. The 4-7-8 breathing technique can reduce anxiety and improve sleep.
What is the 4-7-8 Breathing Technique?The exercise involves breathing in for 4 counts, holding it for 7 counts, and then exhaling 8 counts. This breathing technique is intended to relax the body.
The ancient roots of the 4-7-8 method are found in pranayama – a yogic breath regulation practice. The 4-7-8 breathing technique forces your brain to focus on the breathing, and resets you into the present moment. This method can calm racing thoughts and anxiety before bedtime.
The 4-7-8 method has been shown to have soothing effects, but it is not clinically proven. Try it! It’s simple and worth the effort for a more restful night of sleep.
How to perform the 4-7-8 Method
You should first practice this technique by sitting up straight, with your back against something firm, like a wall. Be sure to choose a peaceful, dimly-lit, quiet environment. Place the tip of the tongue on the ridge behind your upper teeth. You will be exhaling from your mouth.
Relax and follow these steps.
- Exhale fully through your mouth. This should sound like a whooshing.
- Close your mouth and inhale quietly through the nose. You can count your breaths in your mind.
- Hold your breath and mentally count 7 seconds.
- Exhale by mouth and control the exhalation to last for 8 seconds.
- Repeat the process 3 or 4 more times.
You may feel relaxed immediately after practicing the 4-7-8 technique, but it may take some practice to get it just right.
Conclusion
The 4-7-8 method, a yoga practice, is used to calm down the mind and regulate breath. This method can be used by those who have trouble falling asleep at night, or who suffer from racing thought. The quality of your sleep is influenced by your mental health. Methods like the 4-7-8 can improve your mental wellbeing and promote better sleep.
Sources:
CNN
4-7-Breathing: How it Works, How to Do, and More. (Healthline.com).
