Sleep better with the 4-7-8 breathing method (try this exercise)

What is the 4-7-8 breathing method?

The 4-7-8 method is a breathing technique designed to reduce stress and anxiety. The method was developed by Dr. Andrew Weil, an American physician and proponent of alternative medicine.

How can you sleep better with the 4-7-8 breathing method?

The 4-7-8 method can help you fall asleep faster. This works as follows: the 4-7-8 method has a relaxing effect on your nervous system. When you are stressed or anxious, your body activates the "fight-or-flight" mode, activating the sympathetic nervous system. Your heart rate goes up and you begin to breathe quickly and shallowly. This makes it impossible for your body to fall asleep.

The 4-7-8 method focuses on activating the parasympathetic nervous system, which is responsible for relaxation and rest. Breathing slowly and rhythmically activates the parasympathetic nervous system and allows your body to relax.

It is important to note that the 4-7-8 method is not a panacea for sleep problems and its effect may vary from person to person. Other factors such as good sleep habits and avoiding caffeine and stimulants are also important for a good night's sleep.

How does the 4-7-8 method work?

1. Sit or lie down in a comfortable position. Make sure your back is straight and relaxed. Place your tongue against your palate, just behind your front teeth. Hold this position throughout the exercise.
2. Inhale slowly and deeply through your nose while counting to 4. Then hold your breath for 7 counts.
3. Exhale slowly through the mouth on the count of 8. As you do this, release all tension and worry.
4. This is one cycle. Repeat the cycle at least 3 times.

Practice the 4-7-8 method twice a day (for example, right after you get up and before you go to sleep). In the beginning, it is recommended that you repeat the cycle no more than four times. Over time, you can do the exercise longer and repeat it more often. Eventually, you can work toward eight full cycles.