In today’s fast-paced world, stress and anxiety can quickly become overwhelming. We all need effective tools to help us relax and regain control. One such tool is the 3-7-8 breathing technique, a simple yet powerful practice for calming the mind and body.
The ancient yogic technique called pranayama is the basis of the 4-7-8 breathing method. It helps practitioners gain control of their breathing.
Dr. Andrew Weil developed the technique. This technique may help some people to fall asleep faster if they practice it regularly.
What is the 4-7-8 breathing technique?
Breathing techniques aim to put the body in a deep state of relaxation. Holding your breath for a certain period of time allows you to replenish oxygen in your body. Techniques like 4-7-8, which work from the lungs to your tissues and organs, can provide oxygen.
Relaxation techniques also bring our bodies back into balance, and help regulate the fight or flight response that we experience when stressed. It’s especially helpful if your sleeplessness is due to anxiety, or worrying about the past or future. We can’t sleep well when our minds are whirling.
When you are lying down at night, the 4-7-8 technique encourages your mind and body focus on breathing rather than replaying worries. It is claimed that it can calm a racing pulse or frazzled nervous system. Dr. Weil even called it a ” tranquilizer natural for the nervous system.”
The concept of breathing in 4-7-8 can be compared with practices such as:
- Alternative nostril breathing involves breathing. In and out one nostril while keeping the other closed.
- Mindfulness Meditation encourages focussed breathing while guiding attention. The present moment.
- Visualization focuses your mind on your natural breathing pattern.
- Guided Imagery inspires you to concentrate on a pleasant memory or story. As you breathe, let go of your worries.
For people with mild sleep disorders, anxiety and stress, 4-7-8 breathing can help them overcome distractions and slip into a relaxed, calm state.
Proponents of the 4-7-8 breathing claim that it gets more powerful with time and repeated practice. It is said that the effects of 4-7-8 breathing are not as obvious at first. The first time you do it, you might feel a bit lightheaded. Some people may see better results if they practice 4-7-8 breathing twice a day.
How To Do It
Find a comfortable place to sit, or lie down. Make sure to maintain good posture when you first start. When using this technique to fall asleep it is best to lie down.
You can prepare for practice by placing the tip of the tongue on the roof of the mouth, just behind the top front teeth. You will need to hold your tongue in place during the entire practice. You’ll need to practice if you want to avoid moving your tongue as you exhale. Some people find it easier to exhale during 4-7-8 breathing if they purse their lips.
All the following steps must be performed in one breath.
- First, let your lips part. Make a whooshing noise. Exhaling through the mouth is a complete exhalation.
- Close your mouth and inhale silently. As you count in your mind to four, place your nose on the number.
- Hold your breath for seven seconds.
- Exhale again for eight times. seconds.
You start a new breath cycle when you inhale. This pattern should be repeated for four breaths.
This practice is most important when you hold your breath for seven seconds. When you first start out, it’s recommended that you only practice the 4-7-8 breathing with four breaths. You can work up to eight breaths gradually.
It’s important to not practice this breathing technique if you aren’t ready to relax. It doesn’t have to be done for sleep, but it can put you in a deep state of relaxation. You don’t have to be alert after you practice your breathing cycle.
