I'm sure you already spent hours on the internet, hoping for a solution. Although there isn't just one- indeed, there are many ways which can help you drift into sleep- today, we'll take a closer look at a simple yet effective technique (I absolutely love!) and explore with you the science behind it so that you can figure out it's not a 𝘸𝘰𝘰-𝘸𝘰𝘰 technique, and understand why it works. This only can profoundly better the quality of your sleep.
𝐋𝐞𝐭'𝐬 𝐛𝐫𝐞𝐚𝐤 𝐝𝐨𝐰𝐧 𝐭𝐡𝐞 𝟒-𝟕-𝟖 𝐁𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞
If you're not familiar with this exercise, hold on to it…! This technique developed by Dr Andrew Weil has both mental and physiological aspects, which make it this powerful!
1. Our state of mind influences our breath as our breath influences our state of mind. The breath is a doorway connecting our conscious and subconscious behaviours. Breathing techniques are famous in meditation and yoga to focus the mind. Indeed, the breath has a direct influence on the mind and therefore on our physiological responses. You probably already noticed that when you're scared, angry or worry, your breath is short and shallow. When you're calm, and at peace, your breath is soft and steady. However, the other way around is also true: when you force your breath short and shallow, you become anxious and worry. And when you soften and quiet your breath, you become calm.
2. Keeping your mind focused on counting 4-7-8 helps quiet down thoughts and worries while favouring mental relaxation. If you ever find yourself lost in thoughts during bedtime, counting helps focus and quiet the mind for a simple reason: you cannot think two different thoughts simultaneously. Just try, that's impossible!
3. When inhaling, you activate the sympathetic nervous system (SNS) responsible for the fight or flight response, which function is to protect us. When exhaling, you activate the parasympathetic nervous system, which is the rest, digest and restore. Both nervous systems are vital to our well-being. Also, longer exhales activate the PNS, thus enabling the rest and digest mode. With this technique when you exhale twice as long as you inhale, you wind yourself down to sleep easily as a physiological response.
4. Holding the breath for time (7sec in here) allows all organs and cells in your body to be filled up with oxygen.
𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐢𝐧𝐠 𝐭𝐡𝐞 𝟒-𝟕-𝟖 𝐁𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞:
1. Lay down in bed comfortably, and close your eyes
2. Inhale (nose) to the count of 4 sec
3. Hold for 7 sec
4. Exhale (mouth) to the count of 8 sec
5. Repeat 3 times (beginners)
6. Come back to natural breathing, then repeat another few rounds if needed.
*You may adjust the ratio according to your lungs capacity- Try to keep exhales twice as long as inhales.
The above information has an educational purpose only and does not substitute for professional medical advice. For medical advice, please always refer to a medical professional or healthcare provider.
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