Dr. Andrew Weil created the 4-7-8 breathing technique as a breathing pattern. It is based on pranayama, an ancient yogic technique that helps practitioners gain control over it.
When used on a regular basis, this technique has the potential to help some people fall asleep faster.
How does the 4-7-8 breathing technique work?
Breathing techniques are intended to induce deep relaxation in the body. Specific patterns that involve holding your breath for an extended period of time allow your body to replenish its oxygen supply.
Techniques like 4-7-8 can provide much-needed oxygen to your organs and tissues from the lungs out.
Relaxation techniques also aid in restoring body balance and regulating the fight-or-flight response that occurs when we are stressed.
This is especially useful if you’re having trouble sleeping because of anxiety or concerns about what happened today what might happen tomorrow. Swirling thoughts and worries can make it difficult to sleep well.
When you lie down at night, the 4-7-8 technique forces your mind and body to focus on regulating your breath rather than replaying your worries. Proponents claim it can soothe a racing heart or calm frazzled nerves. Dr. Weil has even described it as a “natural tranquilizer for the nervous system.”
The overall concept of 4-7-8 breathing is comparable to practices such as:
Breathing in and out of one nostril at a time while keeping the other closed is known as alternate nostril breathing.
Mindfulness meditation promotes focused breathing while directing your focus to the present moment.
Visualization directs your attention to the direction and pattern of your natural breathing.
As you breathe, guided imagery encourages you to focus on a happy memory or story that will take your mind off your worries.
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