Summary
4 7 8 sleep .. You may fall asleep more quickly by using the 4 7 8 sleep method, which is a breathing technique that can help you rapidly relax and go to sleep. It may also be taken to make it easier for you to fall asleep during a midday nap. It is particularly effective in relieving anxiety related to sleep and helping you relax before bed.
How to use 4-7-8 breathing for anxiety?
The 4 7 8 sleep method, created by Dr. Andrew Weil, the founder and director of the University of Arizona Center for Integrative Medicine, is a simple but powerful way to feel more at ease before going to bed. It involves mindful breathing.
The 4 7 8 sleep technique was referred to by Dr. Weil as “a natural tranquilliser for the nervous system.” Here’s all you need to know about this well-liked breathing method, including how it works and how to use it to go asleep quickly tonight, in honor of Sleep Awareness Week 2024.
What is the 4 7 8 sleep method breathing technique?
The 4 7 8 sleep method is a kind of “conscious breathing,” according to Dr. Andrew Weil, the man who developed this breathing technique. It helps you to let go of tension, worry, and other unpleasant emotions in favor of a relaxed state that is more conducive to falling asleep quickly.
The 4 7 8 sleep technique, sometimes referred to as the Relaxing Breath, is very well-liked by those who struggle with insomnia or who find it difficult to unplug from their devices, worries, or tension. That may cause nighttime awakenings and make it more difficult to fall asleep.
Reducing all of stuff before bed can increase your chances of sleeping through the night and falling asleep quickly using the 4 7 8 sleep technique.
How does the 4 7 8 sleep method work?
Regarding the 4 7 8 breathing method, Dr. Weil described how it is a mild exercise at first, but with practice and repetition it acquires power.
Your parasympathetic nervous system is triggered when you use the 4 7 8 sleep technique (PSNS). According to psychologists, the sympathetic nervous system (SNS), which initiates your stress reaction and puts you in “fight or flight” mode, is turned off by the parasympathetic nervous system (PSNS), which is also in charge of promoting rest and relaxation.
This effective method lowers tension and anxiety while accelerating your rate of sleep via deep, rhythmic breathing. How to utilize it tonight is as follows:
How to use the 4 7 8 sleep method
Prioritize your breathing exercises by using this approach twice a day, every day. The 4 7 8 sleep strategy gains strength with repeated usage, much like the military sleep method.
Secondly, to ensure that using this breathing method is safe for you if you have asthma or any other respiratory ailment, see your doctor first. All set to go? Next, here’s how to use the 4 7 8 sleep technique this evening.
1. Find a comfortable posture and let your body come to rest.
2. Press the back of your upper front teeth with the tip of your tongue.
3. Let out a whooshing sound with your lips.
4. Shut your lips and take a four-second sniff through your nose.
5. Take a seven-second breath hold now.
6. Make a whooshing sound as you exhale completely through your lips for eight seconds.
7. That is equivalent to one breathing cycle. Twice a day, repeat this cycle three to four times.
If you have trouble holding your breath for that long at first, you may start counting more quickly as long as you maintain the 4:7:8 ratio for each breath.
It can take four to six weeks to see significant improvements, but with twice-daily practice, you’ll soon be nodding off more quickly and experiencing a calmer sleep.
Additionally, the 4 7 8 sleep strategy might help you go back asleep faster if you wake up a lot at night. Dr. Weil explains how to utilize this breathing method here, along with what it sounds like when done correctly:
How does it compare to the Military Sleep Method?
The 478 sleep method is primarily a breathing technique, while the Military Sleep Method is a visualization approach based on Cognitive Behavioral Therapy (CBT). Both the 478 and Military sleep methods incorporate breathwork.
While either may be effective in reducing anxiety and calming your mind to help you sleep through the night more quickly, most individuals seem to choose one over the other. The 4 7 8 Sleep Method can instantly calm you down and regulate your breathing if you’re really worried and nervous.
The imagery shown in the Military Sleep Method—which has some similarities with a guided sleep meditation or body scan technique—makes you feel too stressed out otherwise.
How does deep breathing help us fall asleep fast?
The greatest part about deep breathing as a natural sleep aid is that it’s simple and entirely free. Studies have shown that slow, deep breathing may help individuals fall asleep more quickly, particularly when combined with other sleep hygiene practices. It has also been found to be beneficial for those who suffer from insomnia.
As per the guidelines provided by the University of Michigan Health, deep breathing is an effective method to rapidly reduce stress levels in the body since it signals your brain to relax and quiet down. Your body then receives this communication from the brain.
It just takes a few minutes to practice the 4 7 8 sleep technique, so give it a go twice a day for the next four to six weeks and watch the difference in your sleep quality. However, if you’re worried about the quality of your sleep, see your healthcare provider to find out what resources are available to you.
Additionally, keep in mind that your bed might affect how well you sleep, so be sure to choose the greatest mattress possible for your body type. Try a thick mattress topper if your bed needs a significant comfort boost but you’re not quite ready for a new mattress just yet. Due to the upcoming Presidents’ Day mattress sales, both are seeing price reductions.
This material was produced by Tom’s Guide as part of a compensated collaboration with Nectar Sleep. This article’s contents are independent and only represent Tom’s Guide’s editorial viewpoint.
