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I tried the 4-7-8 breathing method for a month, here are all the benefits
I’m naturally a light sleeper, and falling asleep was extremely difficult until I discovered the 4-7-8 breathing technique. I tried it for a month, and the changes were instantly noticeable.
The popular breathing technique has its roots in pranayama – an ancient yogic practice to regulate your inhaling your exhaling. The method is best incorporated before going to bed for optimal results. It also doesn’t require any additional equipment, making it easier to practice at your convenience.
How the 4-7-8 breathing technique works
According to Healthline, certain breathing techniques can be relaxing as they allow your body to replenish the oxygen.
The 4-7-8 breathing technique is said to “give your organs and tissues a much-needed oxygen boost.”
The relaxation technique in question can help your body achieve a balance in a fight-or-flight response, which is caused when you’re stressed or anxious.
Here’s how to do the 4-7-8 breathing
You can practice the said breathing method while sitting with your back straight or lying down. Find a comfortable position just in case you fall asleep while doing it.
- Firstly, make sure the tip of your tongue is touching the roof of your mouth, behind your front teeth. The tongue needs to be in the same position throughout the practice.
- Part your lips slightly and breathe out completely through your mouth while making a whooshing sound.
- Inhale through your nose as you count to four in your head.
- Count to seven while holding your breath.
- Now exhale through your mouth for eight seconds, while making the same whooshing sound.
If you’re a beginner, do only four cycles of breathing with all the steps. While the technique doesn’t put you to sleep directly, it relaxes your body and mind just enough to sleep peacefully.
Yogi Aaron, who is adept at pranayama, told The Focus that the “way we breathe directly affects our nervous system” and erratic or shallow breathing can put the system into a “fight or flight” state. “In contrast, slow, deep breathing activates the ‘rest and digest’ response, promoting calmness,” he explained.
All the benefits I experienced from regulated breathing
My mind is mostly buzzing and it’s worse when I try to fall asleep. But, the 4-7-8 breathing helped me a lot in regulating unwanted thoughts.
Within a week, I found myself calmer and my heart wasn’t racing as much from anxiety induced by thoughts. As the intensity of the thoughts reduced, I was able to fall asleep faster.
I treated the technique as meditation and used all my energy to focus only on breathing, naturally eliminating a lot of distracting thoughts.
I noticed I woke up less frequently in the middle of my sleep cycle and even if I did, a few long breaths would help me go back to sleep. I wasn’t groggy anymore upon waking up thanks to a good night’s sleep.
I remain as positive as I can during the practice, my dreams have become less intense and even the things I see are mostly what I think of before going to sleep.
The 4-7-8 technique has come in handy in other difficult situations too, when I can’t regulate my emotions. Doing a couple of breathing cycles calms me down significantly and helps me think straight.
Elaborating more on the popular technique, Yogo Aaron told The Focus that the “4-7-8 method can significantly slow your breath rate, from 18-24 breaths per minute down to roughly 3 breaths per minute. This calming effect is just the beginning.”
He further explained that consistent deep breathing helps to “rewire” your nervous system and by “changing the momentum”, you’re moving toward a much calmer state of mind.
“If you experience frequent anxiety or stress, breathwork practices like this can have a profound impact on your well-being,” the Yoga expert noted.
