How is the technique of “4-7-8 breathing” to sleep in minutes | the Chronicle

It’s no secret that the arrival of the coronavirus has suddenly increased the number of cases of anxiety around the world. It also resulted in poor sleep quality and sleep disturbances.

It should be noted that each case is different and if it is a serious alteration, a professional should be consulted immediately. However, also There are alternative practices that can be used to help us relax, control anxiety, and therefore sleep better.

In recent weeks, the 4-7-8 technique, also known as “relaxing breathing“. It is a procedure popularized by the American doctor André Weil, founder and director of the Center for Integrative Medicine at the University of Arizona.

What is 4-7-8 breathing?

As the doctor explains himself on his web portal, this technique reduces anxiety and can be used not only for better rest but also to cope with difficult situations. “Once you have developed this breathing technique by practicing it every day, twice a day, it will be a very useful tool that you will always have with you. Use it whenever something disturbing happens, before reacting”, Detalla Because.

Although there is no medical research to back it up, the doctor says some people are able to fall asleep in as little as a minute. “Use it whenever you become aware of internal tension. Use it to help you fall asleep. Use it to deal with cravings. Excellent for mild to moderate anxiety, this exercise cannot be recommended too much. Anyone Can Enjoy It”.

How to practice the 4-7-8 breathing technique

The doctor recommends doing this twice a day, repeating the cycle four times in the first month and up to eight for the more experienced. On the other hand, he specifies that some people may feel dizzy after doing it, especially the first few times, it should therefore be done comfortably, sitting or lying down.

Place the tip of your tongue just behind your upper front teeth and keep it there throughout the exercise. It is still silently inhaled through the nose and audibly exhaled through the mouth.

1. Exhale completely through your mouth while wheezing.
2. Close your mouth and inhale silently through your nose for a mental count of four.
3. Hold your breath for a count to seven.
4. Exhale completely through your mouth, hissing for a count of eight.

It’s a respite. Now inhale again and repeat the cycle three more times for a total of four breaths.

Take guided breathing with this Medita Podcast video