There are few things as frustrating as tossing and turning without being able to sleep, especially if you have a big day coming up and need a break.
In a recent YouTube video, Dr. Jo, a physiotherapist, demonstrated a simple breathing exercise that can help you fall asleep quickly and comfortably, instead of tossing and turning for hours. in bed, staring at the ceiling or counting sheep.
Dr. Jo calls this the 4-7-8 technique , and it involves inhaling for 4 seconds, holding that breath for 7 seconds, and then exhaling for 8 seconds.
You should lie on your back while performing this exercise.
According to Dr. Andrew Weil, the 4-7-8 method does not require any equipment . When starting out, the practitioner should sit up straight, in the quietest place possible. Once mastered, anyone can use this technique in bed . During the entire practice, people should place the tip of their tongue against the ridge of tissue behind the upper front teeth, exhaling around the tongue.
First, the practitioner exhales completely through the mouth, making a sound similar to a whistle. Then, you close your mouth and inhale through your nose, while counting from one to four in your head. Next, hold your breath and count from 1 to 7. Finally, exhale through your mouth when counting from 1 to 8. Repeat the process for 4 breaths.
“If you’re having trouble holding your breath, speed up the exercise but keep the steps the same. With practice, you’ll get used to slowly adjusting to slow breathing, inhaling deeper, and exhaling longer. “ , said Dr. Weil.
Deep breathing techniques help you sleep better. (Photo: Pexels).
According to Raj Dasgupta, an associate professor of medicine at the University of Southern California’s Keck, when a person is stressed, the sympathetic nervous system goes into a “fight or flight” state , leaving them overstimulated, unable to relax. stretch to fall asleep. This condition also causes the heart to beat faster, breathing shallow.
Practicing 4-7-8 breathing helps to stimulate the parasympathetic nervous system , which is responsible for rest and digestion, relieves stress, and puts the body into a more sleepable state.
According to Dasgupta, there is some evidence that 4-7-8 breathing helps reduce symptoms of anxiety, depression and insomnia. The team from Thailand investigated the immediate effects of this method on the heart rate and blood pressure of 43 healthy young adults. When experts observed the effects of the 4-7-8 technique, they noticed an increase in theta and delta brain waves, which helped reduce anxiety for a long time.
4-7-8 breathing is relatively simple and safe, but beginners can feel a bit lightheaded.
“Breathing normally, everyone inhales equal amounts of oxygen and exhales equal amounts of carbon dioxide. When this balance is upset (exhaling more than inhaling), the level of carbon dioxide in the body decreases, blood vessels to the brain narrow. The reduced blood supply to the brain can cause symptoms like dizziness. This is why it’s a good idea to start slowly and practice three to four cycles at a time, until you’re more comfortable,” explains Dasgupta . prefer.
According to him, people who practice for a long time will get used to slow breathing, the body as well as the mind automatically use it unconsciously to control stress and anxiety.
