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Unlocking Better Sleep: The Science Behind the 4-7-8 Breathing Technique
The Classic Sleep Breath by Dr Andrew Weil
If you struggle with getting a good night's sleep, you're not alone. According to the National Sleep Foundation, 50 to 70 million adults in the United States have some form of sleep disorder.
However, there are simple and effective breathing techniques that can help to promote relaxation and improve the quality of your sleep. In this post, we'll explore the science behind one of the most popular breathing techniques for sleep - the 4-7-8 breathing technique.
What is the 4-7-8 Breathing Technique?
The 4-7-8 breathing technique is a breathing exercise designed to calm the mind and body by slowing down your breathing and promoting relaxation. It was developed by Dr. Andrew Weil, a renowned integrative medicine expert.
How to Perform the 4-7-8 Breathing Technique?
To perform the 4-7-8 breathing technique, follow these steps:
Find a comfortable lying-down position in your bed and close your eyes.
Place the tip of your tongue on the roof of your mouth behind your front teeth.
Breathe in through your nose for a count of four.
Hold your breath for a count of seven.
Slowly exhale through your mouth for a count of eight, making a whooshing sound.
The Science Behind the 4-7-8 Breathing Technique
The science behind the 4-7-8 breathing technique lies in its ability to activate the parasympathetic nervous system, which is responsible for regulating rest and relaxation in the body. When we breathe deeply and slowly, it sends a signal to our brain to reduce stress and tension, which can help us fall asleep more easily.
In particular, the 4-7-8 breathing technique works by slowing down our breathing rate, which can help to decrease our heart rate and blood pressure, and promote feelings of calm and relaxation. The technique also involves holding our breath for a few seconds, which can increase the amount of oxygen in our bloodstream and promote better oxygenation of our tissues and organs.
Furthermore, the technique requires a person to focus their attention on their breath, which can help to shift their focus away from racing thoughts and worries that can keep them awake at night.
Respira Sleep Sessions
If you struggle with getting a good night's sleep, RESPIRA app uses the 4-7-8 breathing technique in a number of our symphonic sessions.
Sleep Preset in The Cadence Timer
Give them a try and see how 4-7-8 works for you!
DISCLAIMER: This is not Medical or Health advice. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol.