Are you struggling to fall asleep at night? The 4-7-8 breathing exercise for better sleep, also known as the “relaxing breath,” is a simple yet powerful technique that can help you drift off faster and enjoy a more restful sleep. This exercise is rooted in the ancient Indian practice of Pranayama, which focuses on breath control to promote physical and mental well-being. This breathing technique can also be used during the day to manage stress and anxiety.
Benefits of the 4-7-8 Breathing Exercise
Reduces Anxiety: By focusing on your breath, you can calm your mind and reduce stress and anxiety.
Lowers Heart Rate: The exercise helps to slow down your heart rate, making it easier for your body to transition into sleep.
Improves Oxygen Flow: By holding your breath, you increase the amount of oxygen in your bloodstream, which can enhance overall health.
Promotes Relaxation: The rhythmic breathing pattern helps your body enter a state of deep relaxation, perfect for winding down before bed.
How to Do the 4-7-8 Breathing Exercise
Get Comfortable: Sit or lie down in a comfortable position. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keep it there throughout the entire exercise.
Exhale Completely: Start by exhaling completely through your mouth, making a whooshing sound.
Inhale for 4 Seconds: Close your mouth and inhale quietly through your nose for a count of four.
Hold for 7 Seconds: Hold your breath for a count of seven. This might feel challenging at first, but it’s essential for the exercise’s effectiveness.
Exhale for 8 Seconds: Exhale completely through your mouth, making the same whooshing sound, for a count of eight.
Repeat: This completes one breath cycle. Repeat the cycle three more times, for a total of four breaths.
Tips for Success
Practice Regularly: Like any new skill, practice makes perfect. Try to do this exercise twice a day to master the technique.
Create a Relaxing Environment: Dim the lights, reduce noise, and create a calming atmosphere to enhance the effectiveness of the exercise.
Stay Consistent: Use the 4-7-8 breathing technique as part of your nightly routine to signal your body that it’s time to wind down and prepare for sleep.
If you’d like to add a bit of relaxation and stress relief in your waking hours, my signature Chakra Balancing Reiki & Sound Healing session can help you calm your mind, relax your body, and amplify self-healing using a combination of traditional energy healing practices and sound healing tools. Visit my website to book your session.
Michelle Kellogg RMT, M.Ed. - MindfulMystic.com