Those who struggle to sleep may benefit from the 4-7-8 breathing technique which claims to help you relax and drift off.
The technique may be able to help those who have buzzing minds during the night, which makes it harder for them to get their seven-plus hours of sleep. The technique involves lying in a specific position, and breathing in specific ways to reduce stress.
The trick is also known as the "relaxing breath," and was popularised by integrative medicine specialist Andrew Weil, M.D, reports the Mirror. The technique got its number-based name as you hold your breath for seven counts and then exhale for eight counts and do so four times over.
It has ancient roots in yoga practice pranayama and can be tried out by anyone who's struggling to get to sleep as it doesn’t require any equipment or a specific setting.
Here is everything you need to know about the technique, including how to do it as well as the health benefits that it claims to offer.
How to do the 4-7-8 breathing technique?
Dr Andrew Weil who popularised the 4-7-8 breathing technique has several videos on how to practice the method.
Follow these steps to do the 4-7-8 technique properly:
- Sit with your back straight
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there the entire time
- Exhale through your mouth
- Close your mouth and inhale through your nose for four counts
- Hold your breath for seven counts
- Exhale your breath through your mouth for eight counts, making a whooshing sound
- Do this cycle four times
The more you practice the 4-7-8 technique, the better you’ll become at it and the more your body gets used to it as a method to manage stress and anxiety.
How can the 4-7-8 breathing technique help with sleep?
The 4-7-8 breathing technique helps individuals focus on their breathing rather than thinking about why they can't fall asleep.
This method can help you activate parasympathetic nervous system – responsible for resting and digesting – which reduces sympathetic activity and makes your body more conducive to sleep.
There is also some evidence that the breathing practice can help reduce anxious, depressive and insomniac symptoms, though research on this specific link has not been in-depth. The 4-7-8 technique also impacts heart rate and blood pressure in a good way.
It can be helpful to combine the breathing technique with other relaxation methods like progressive muscle relaxation, yoga, mindfulness or meditation.
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