The 4-7-8 Breathing Technique: What Is It?

The 4-7-8 Breathing Technique: What Is It?

Dr. Andrew Weil created the 4-7-8 breathing technique as a breathing pattern. It is based on the pranayama yoga method, which aids practitioners in controlling their breathing.

Some people could likely fall asleep more quickly with this strategy if they routinely use it.

What is the process of the 4-7-8 breathing technique?

The goal of breathing exercises is to put the body in a deeply relaxed condition. Techniques like 4-7-8 can increase the amount of oxygen reaching your organs and tissues from the lungs outward. Your body can rehydrate its oxygen supply by performing specific patterns that entail holding your breath for an extended time.

The fight-or-flight response we experience when we are stressed can be controlled by relaxation techniques, which also assist in restoring equilibrium to the body. This is especially useful if anxiety or worries over today's events or potential tomorrow's events keep you up at night. We may be unable to get a good night's sleep due to racing thoughts and worries.

Add Block

When you lie down at night, the 4-7-8 approach compels your mind and body to concentrate on controlling your breath rather than reliving your problems. Its supporters assert that it helps calm agitated nerves or ease a pounding heart. It has also been called a "natural tranquilizer for the nervous system" by Dr. Weil.

The general idea of 4-7-8 breathing is comparable to techniques like:

One nostril at a time while keeping the other closed is meant for alternate nostril breathing. Focused breathing is encouraged during mindfulness meditation, which directs your attention to the present moment.

By visualizing, you can direct your attention to the direction and rhythm of your natural breathing. With the help of guided imagery, you are urged to concentrate on a joyful experience or tale that will help you forget your troubles as you breathe.

Add Block

People with modest sleep difficulties, anxiety, or tension may find that 4-7-8 breathing helps them get over distraction and relax. Advocates claim that 4-7-8 breathing gets stronger over time and with continuous practice. It is stated that initially, its effects are less noticeable.

It is stated that initially, its effects are less noticeable. The first time you try it, you can experience slight dizziness. For some people, doing 4-7-8 breathing more than thrice a day may not produce the same results as practicing it twice daily.

Add Block

How to begin

Locate a comfortable spot to sit or lie down so that you may practice 4-7-8 breathing. Make sure to take care of your posture, especially at first. The optimal position for employing this method to induce sleep is lying down.

Put your tongue tip on the roof of your mouth, directly behind your top front teeth, to warm up. 

Throughout the exercise, you must hold your tongue in place. It takes practice to control your tongue during exhalation. For some people, pursed lips during 4-7-8 breathing can make it simpler to exhale.

Each of the following actions needs to be completed during the cycle of a single breath:

Let your lips separate first. With a whooshing motion, thoroughly exhale from your mouth. Next, seal your lips and take a silent breath via your nose while mentally counting to four. Then, hold your breath for seven seconds.

Repeat the previous whooshing exhalation for eight seconds. A new cycle of breath begins as you inhale once more. For four whole breaths, repeat this cycle.

Add Block

The most important aspect of this technique is the held breath (held for seven seconds). Additionally, it is advised that you only practice 4-7-8 breathing for four breaths when you initially begin. You can eventually increase your breathing to eight complete breaths.

You shouldn't use this breathing exercise if you're not ready to unwind. It can induce deep relaxation in the practitioner, even though it isn't always used to induce sleep. Once you've gotten comfortable with your breathing cycles, ensure you don't need to be fully attentive immediately.

Add Block

Other methods to aid in sleeping

4-7-8 breathing may be able to assist you to sleep if you're having mild sleep problems brought on by stress or anxiety. The approach, however, may be paired successfully with other interventions if it is insufficient when used alone, such as:

A sleeping mask 

a white noise generator

earplugs, soothing music, and lavender-scented essential oils

lowering caffeine consumption yoga before bed

If 4-7-8 breathing doesn't work for you, you might find that guided imagery or mindfulness meditation do. Sometimes insomnia is more severe and calls for medical attention. Other issues that could cause a severe lack of sleep include

Hormone adjustments brought on by menopausal drugs

diseases caused by drug usage

diseases of the mind, such as depression

sleep\sapnea

pregnancy

Irritable limb syndrome

autoimmune\sdiseases

Consult your doctor if you encounter regular, persistent, or debilitating insomnia. They can recommend you to a sleep expert who will do a sleep study to identify the root of your sleeplessness. They can then collaborate with you to discover the best course of action.