The 4-7-8 breathing technique is a breathing exercise that can help reduce stress and anxiety. It helps to activate the parasympathetic nervous system, which in turn helps to calm the body &shift it away from the sympathetic nervous system's "fight-or-flight" response. This response can cause shallow breathing, a fast-beating heart, & other signs of stress. The 4-7-8 breathing technique can also help with mild sleeplessness caused by anxiety or stress.
Here's how to do the 4-7-8 breathing technique:
Sit in a comfortable position with your back straight.
Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth.
Inhale silently through your nose for a count of four.
Hold your breath for a count of seven.
Exhale forcefully through your mouth for a count of eight, making a "whoosh" sound as you let the air out.
Repeat up to three more times, for a total of four rounds.
You can try doing the 4-7-8 breathing technique at least twice a day. When you first start practicing, you should limit yourself to four breaths at a time for the first month. If the 4-7-8 breathing technique isn't enough on its own, you can try combining it with other interventions, such as:
A sleeping mask
A white noise machine
Earplugs
Relaxation music
Diffusing essential oils e.g.
lavender
Reducing caffeine intake
Bedtime yoga
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