Based On Pranayama Yoga The 4-7-8 Technique Is Ideal For Falling Asleep In Minutes
The 4-7-8 breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere.
Although the sole purpose of breathing is to supply our body with the crucial amount of oxygen it needs to survive & thrive, our breath can benefit our health and well-being in more ways than imagine.
One of the nifty breathing techniques that can help us counter sleep-related issues is known as the 4-7-8 technique.
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What is the 4-7-8 technique all about?
Developed by Dr. Andrew Weil, the 4-7-8 breathing techniques is a breathing pattern that is developed on the basis of the ancient yogic technique called pranayama. Also known as the Relaxing Breath it is ¡°the perfect, portable stress antidote, as it puts the practitioner in a relaxed state almost immediately,¡± according Dr. Weil¡¯s website.
¡°The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere.¡±
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So, how does the 4-7-8 breathing technique work?
The breathing technique is designed to put your body into a deep state of relaxation. The technique allows you to hold your breath for a period of time, so it can replenish the oxygen the body needs to go into a state of relaxation.
What it also does is help your mind focus on the pattern of breathing you have established instead of focusing on your thoughts and worries. It works to naturally calm your nervous system, soothe your body and mind to sleep.
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Here¡¯s how you can do it?
According to Dr. Weil¡¯s Website, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
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1. Exhale completely through your mouth, making a whoosh sound.
2. Close your mouth and inhale quietly through your nose to a mental count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
5. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note: The idea is to inhale silently through your nose and exhale through your mouth. Your tongue stays fixated in the same place the whole time. You will take far longer to inhale than to exhale, keep with the ratio of 4 (inhale):7 (hold):8 (Exhale).
Regi is the Health Editor of Health Me Up. He believes a fit body and mind are the key to being in the pink of health.
