How To Practice 4-7-8 Breathing
There are so many different breathing techniques you can follow to slow down and relax throughout your day. Sometimes, a simple deep breath is efficient enough. However, some people find that they need to do a little more and follow a slightly more in-depth breathing method in order to truly unwind.
Many researchers and health experts have found that 4-7-8 breathing can be incredibly effective when it comes to calming your nervous system and preparing yourself for better rest at night.
"4-7-8 breathing, also known as relaxing breath, is a deep rhythmic breathing technique based on pranayama practices," wrote experts at the Sleep Foundation. "This breathing exercise involves a characteristic pattern of inhaling, holding the breath, and exhaling to reduce anxiety and promote relaxed sleep."
To practice this kind of breathing, you should sit in a comfortable position with your back straight in a place where you can relax. First, exhale completely through your mouth. Then, inhale quietly through your nose to the count of four. Hold your breath for a count of seven, before exhaling through your mouth while making a 'whooshing' sound for a count of eight. You can repeat the cycle a total of four times for maximum effect.
"This exercise is a natural tranquilizer for the nervous system," wrote Dr. Andrew Weil with the Arizona Center for Integrative Medicine. "Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Use this new skill whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep."