Sleep is not readily achieved by everyone. Those that know this pain are all too familiar with some of the available techniques to combat restlessness. Nonetheless, there is a wide variety of methods to employ and many may not be as readily recognizable as others.
A full night’s rest often seems like an unattainable feat. However, getting the meaningful rest you deserve may take may be just a few breaths away. Read below to learn more about how deep breathing can help you rest easier.
The “4-7-8” Breathing Exercise
Relaxing evening activities have long thought to assist in the promotion of deep sleep. Yoga, tai chi, meditation, deep breathing, etc. are all ways that reduce stress and mentally and physically prepare the body for rest.
The “4-7-8” technique, as taught by the Harvard trained Dr. Andrew Weil, is one such technique that can place the performer in a state of relaxation. It is based on an ancient Indian breathing practice known as “Pranayama” and is described by Dr. Weil as “the perfect, portable stress antidote”.
Breathing affects a variety of physical and mental processes. Normally, we need not think about it as it is regulated by involuntary controls. However, we are able to obtain conscious control over our breathing if we so choose, and therefore reap benefits like decreased anxiety and improved mood.
To perform the “4-7-8” exercise:
- Place the tip of your tongue gently upon the roof of your mouth, just behind your upper, front teeth.
- Exhale vigorously through your mouth.
- Close your mouth and inhale quietly through your nostrils for a 4-count.
- Hold your breath for a 7-count.
- Exhale vigorously through your mouth for an 8-count.
- Repeat 4 times total.
This deep breathing technique emphasizes voluntary control over a process that typically requires no thought. This can immediately remove your thought from stressors. Biologically speaking, when under stress, the heart rate is elevated and the breathing is rapid and shallow. This reduces the amount of oxygen delivered to your tissues. This process can be halted by conscious breathing; the heart rate slows, breathing is deep and even, resulting in a more relaxed state.
Practice this technique a couple times each day to ensure you have it down for when you need it most. Use it to help you get to sleep faster, as well as during times you feel stressed or anxious. Ensure you shorten any counts (while maintaining the 4-7-8) ratio if you feel you are straining too much to achieve these targets. You can work towards them if need be.
The path to improved sleep and reduced stress starts here!
If you like reading about Dr. Dugarte’s healthy lifestyle articles you will certainly love hearing from him email tips just for you. Subscribe to our seven-day Sleep Improvement course here!