The Breathing Technique That Will Help You Fall Asleep
Getting a full 8 hours of sleep is extremely important to ensure that you have a productive day. However, that goal is hard to reach for people with anxiety. If you have trouble sleeping, a breathing technique known as the 4-7-8 pattern may be able to help.
The 4-7-8 Breathing Technique
Most of the day, you probably aren’t thinking about the way you breathe. By controlling your breath at night, you can help your body relax, and ultimately fall asleep faster. To practice the 4-7-8 technique, you should find a comfortable position in bed. Make sure you have good posture, even when lying down. Then, place your tongue against the roof of your mouth, right behind your top front teeth. Then follow these steps, all in the cycle of one breath:
- Let your lips part, and exhale through your mouth
- Next, close your lips and inhale through your nose for four seconds
- Then, hold your breath for seven seconds
- Exhale from your mouth for 8 seconds.
You should practice this cycle until you are fully relaxed. By holding your breath, you will take you mind off your anxieties. This should help you sleep.
How it works
The 4-7-8 breathing technique brings your body into a deep state of relaxation. It allows your body to replenish oxygen to your organs, which makes you feel calm. If you try it for one night and don’t feel the complete effects, you should not feel discouraged. This breathing technique is inspired by breathing techniques in yoga. Like most yoga practices, it will take time for your body to feel the healing effects.
People who practice this technique say the technique becomes more powerful over time. If you aren’t ready to try it for a full night of sleep, you can start by using the technique before your naps. It will make you feel more rested when you wake up. Once you feel comfortable using it during a nap, you can graduate to a full night of sleep.
The 4-7-8 breathing technique works best when you are comfortable in bed. To ensure you have the best night of sleep possible, you should invest in a pillow that will provide comfort all night long. The Luxe Pillow stays cool and utilizes layers of comfort, so you can sleep softly all night long. By pairing this unique pillow with the 4-7-8 technique, you will rest better at night, and function better all day.