Few things are as frustrating as tossing and turning without being able to sleep, especially if you have an important day ahead and need your rest.
In a recent YouTube video, Dr. Jo, a physical therapist, demonstrated a simple breathing exercise that can help you fall asleep quickly and comfortably, instead of lying awake for hours staring at the ceiling or counting sheep.
Dr. Jo refers to this as the 4-7-8 technique, which involves inhaling for 4 seconds, holding the breath for 7 seconds, and then exhaling for 8 seconds.
You should lie on your back while performing this exercise.
According to Dr. Andrew Weil, the 4-7-8 method requires no equipment. When starting, practitioners should sit upright in the quietest place possible. Once proficient, individuals can use this technique while in bed. Throughout the practice, one should place the tip of their tongue against the ridge behind the upper front teeth and exhale around the tongue.
Initially, the practitioner should exhale completely through the mouth, making a sound similar to a whistle. Then, close the mouth and inhale through the nose while counting from one to four in your head. Next, hold the breath and count from one to seven. Finally, exhale through the mouth while counting from one to eight. Repeat this process for a total of four breath cycles.
“If you find it difficult to hold your breath, speed up the exercise but keep the steps the same. With practice, you’ll become accustomed to gradually slowing your breathing, inhaling deeper, and exhaling longer,” Dr. Weil stated.
Deep breathing technique helps you sleep well. (Photo: Pexels).
According to Raj Dasgupta, an associate professor of medicine at the University of Southern California’s Keck School, when a person is stressed, the sympathetic nervous system is in a “fight or flight” state, causing them to become overstimulated and unable to relax into sleep. This condition also leads to a rapid heartbeat and shallow breathing.
Practicing the 4-7-8 breathing technique stimulates the parasympathetic nervous system, which is responsible for rest and digestion, reducing stress and bringing the body into a more sleep-conducive state.
Mr. Dasgupta mentions that some evidence suggests the 4-7-8 breathing method helps alleviate symptoms of anxiety, depression, and insomnia. A research team from Thailand studied the immediate effects of this method on the heart rate and blood pressure of 43 healthy young adults. When experts observed the effects of the 4-7-8 technique, they noted an increase in theta and delta brain waves, which help reduce worry.
The 4-7-8 breathing technique is relatively simple and safe, but beginners may feel slightly lightheaded.
“With normal breathing, individuals inhale an equal amount of oxygen and exhale carbon dioxide. When this balance is disrupted (exhaling more than inhaling), the carbon dioxide level in the body decreases, and blood vessels to the brain constrict. The reduced blood flow to the brain can cause symptoms such as dizziness. This is why it’s advisable to start slowly and practice three to four cycles at a time until you feel more comfortable,” Dasgupta explained.
He added that with regular practice, individuals will become accustomed to slower breathing, and both body and mind will automatically use this technique unconsciously to manage stress and anxiety.
