Health

4-7-8 breathing exercises improve sleep – VnExpress


You inhale, exhale and count from 4 to 8 to relax, reduce stress and regulate emotions, easier to fall asleep.

People who practice breathing in the 4-7-8 method easily return to a state of deep relaxation, relieve stress and reduce anxiety by controlled breathing. You breathe according to the count, when you inhale to count to 4, hold your breath to count to 7 and exhale at number 8. The practitioner will promote the activity of the parasympathetic nervous system, through the use of breathing techniques 4-7-8, helps to relax deeply, easier to sleep. When you feel stressed or anxious before bed, you can also practice breathing this way to calm your emotions.

Dr. Andrew Weil (working at Weil Lifestyle Foundation, USA), who introduced the 4-7-8 breathing method shared on Very Well MindRegular practice of this exercise helps restore natural breathing. Dr. Weil also recommends that practitioners try to breathe slowly, evenly with the exhalation longer than the inhalation to see the effect soon. The 4-7-8 breathing method is considered by medical professionals as one of the easily practiced breathing techniques. Here are the 6 steps of the 4-7-8 breathing method.

Step 1: Looking for a comfortable, quiet place?

Step 2: You touch your tongue to the back of your upper teeth

Step 3: Exhale through your open mouth, feeling the air push out around your tongue

Step 4: Close your mouth and inhale slowly through your nose, counting to 4 .

Step 5: You hold the air, hold your breath, keep counting to 7

Step 6: You exhale forcefully through your mouth and continue to count to 8, feeling all the air being pushed out.

Breathing exercises can help you sleep better. Image: Freepik

Dr. Andrew Weil recommends, practicing this technique at least 2 times daily will quickly see results and can be increased to up to 8 cycles once you get used to it. You can also practice 4-7-8 breathing when you need to relax during work hours, before giving a speech or public presentation, studying for an exam, or just waking up.

At first, the practitioner may not be used to breathing while trying to control the count and may feel uncomfortable. You try to overcome, regular practice will gradually get used to. Some 4-7-8 breathing tips can be applied such as focusing your attention on your breath instead of being distracted by other thoughts while practicing. Practitioners should also choose a comfortable sitting position in a quiet space.

Studies show that the 4-7-8 breathing technique described above can reduce stress, anxiety and depression, improve focus at work, and help with sleep. The method can easily be practiced anytime, anywhere. People with chronic diseases should consult and seek help from medical professionals for intensive treatment.

Mai Trinh
(Follow Very Well Mind)

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