How to Use the 4-7-8 Breathing Exercise to Fall Asleep
Breathing pattern is part of meditation and yoga exercises. The idea is to promote relaxation. 60 seconds is what we need to fall asleep. So how to use the 4-7-8 breathing exercise to fall asleep? Let’s learn about this technique.
What is 4-7-8 breathing exercise?
4-7-8 is a breathing technique that helps to reduce anxiety and help people to get to sleep. Consists of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
What about Advantages
Everyday breathing practice helps you to control your emotions better and to reduce anger, and aggressive responses.
The idea is to get your nervous system relaxed in order to avoid sleeping problem. This rhythm technique helps you your brain to rest.
What to do to fall asleep
- Before starting breathing, sit down comfortably and place the tip of your tongue right behind the upper your front teeth.
- Let the tip of your tongue touches your hard palate.
- Now it’s time to focus:
- First of all empty your lungs.
- Then, breathe quietly through your nose for 4 seconds.
- Now, exhale air through your mouth while making “whoosh” sounds during 8 seconds.
- Repeat this cycle 4 times more.
By having a breathing routine people can manage their stress levels, fight against anxiety, and avoid taking anxiety drugs that can be harmful for their health.
In other words, this technique is completely beneficial for your physical, emotional and mental health.
Breathing technique and massages to fall asleep
Another advantages of this technique is that it can be mixed with other relaxation practices; so that, you can reduce stress and relax totally.
Some people combine these exercises with practices such as Mindfulness, yoga, Tai chi, repetitive prayer, progressive muscle relaxation and of course massages.
Massage are ideal. Remember that regular massages sessions release serotonin, a neurotransmitter that can help you feel calm and improve sleep quality.
A relax massage in Chicago would help you spend more time in the deep stage of sleep.