2023-12-20 10:40:18
Sleep is a component of our well-being and our health. But it happens that with the stress of daily life, many struggle to find the necessary rest. Fortunately, simple methods like 4-7-8 breathing exist to help us fall asleep peacefully. Invented by Dr. Andrew Weil, Harvard professor and sleep specialist.
What is the 4-7-8 breathing method?
The 4-7-8 breathing technique involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. This practice impacts our autonomic nervous system, which controls involuntary functions such as heart rate and breathing. It also stimulates the vagus nerve, thus promoting relaxation and preparing the body for sleep.
This practice regulates stress hormones and promotes the secretion of melatonin, thus facilitating restful and continuous sleep.
Steps of practicing sleep technique 4-7-8
To benefit from the benefits of 4-7-8 breathing, it is advisable to practice this technique every evening when going to bed. Find a relaxing position, concentrate on your breathing and follow the three steps of the method, to repeat three times in a row, which in the end will allow you to fall asleep in 1 minute.
Integrate the 4-7-8 method into your evening routine
Create an environment conducive to sleep, establish regular bedtimes, and opt for calming activities before bed. Applying the 4-7-8 method in this context will support the effect of the practice and improve your sleep.
Can it be supplemented with other relaxation methods?
Yes, other breathing techniques can also contribute to restful sleep. Abdominal breathing, alternate-nostril breathing, and square breathing are a few examples that can complement the 4-7-8 method for increased relaxation.
In addition to breathing techniques, meditation, yoga and sophrology are excellent complements for quality sleep and stress management, there are also other tips to help you fall asleep. Incorporating different methods into your daily life can have beneficial effects on your overall health.
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