The 4-7-8 breathing technique is based on an ancient yogic method called pranayama, which helps practitioners control their breathing.
The technique was developed by Dr. Andrew Weil. When practiced regularly, it is possible that this technique can help some people fall asleep in a shorter period of time.
What is the 4-7-8 breathing technique for?
Breathing techniques are designed to bring the body into a state of deep relaxation. Techniques like the 4-7-8 can give organs and tissues a much-needed oxygen boost.
The 4-7-8 technique forces your mind and body to focus on regulating your breathing, rather than fueling your worries when you lie down at night. It acts as a natural sedative for the nervous system.
How it works?
To practice 4-7-8 breathing, find a place to sit or lie comfortably.
Prepare for the practice by resting the tip of the tongue on the roof of the mouth, just behind the upper front teeth. You will need to hold your tongue in place throughout the practice. The tongue should not move when you exhale. Exhaling during the 4-7-8 breath may be easier for some people when they purse their lips.
The following steps should all be performed in one breath cycle:
First, part your lips. Make a whooshing sound, exhaling completely from your mouth.
Then, close your lips, inhaling silently through your nose
as you count to four in your head.
Then, for seven seconds, hold your breath.
Take another quick exhale out of your mouth for eight seconds.
When you inhale again, you begin a new breathing cycle. Practice this pattern for four full breaths.
