What Is 4-7-8 Breathing & How Can It Help You Fall Asleep

woman sleeping

Mindfulness can help you improve your overall well-being, so it’s essential to have time for mindfulness, even just for a few minutes every day. There’s no need to worry about complicated routines; there are simple ways you can pause from your daily stresses and reset.

One of the things you can try is the 4-7-8 breathing technique. With this approach, you can use a controlled breathing pattern to relax your body and mind, transitioning from stress into a more focused and energetic state.

Do you want to try out the 4-7-8 breathing technique? Here are the first few things you need to know.

What Is 4-7-8 Breathing?

The 4-7-8 breathing technique is a simple breathing exercise designed to signal your brain to relax.

When you breathe in, you will count your breath up to 4. Hold your breath for a count of 7. Then, breathe out for a count of 8.

The 4-7-8 breathing technique is not meant to replace your regular breathing patterns. It’s more like an intervention when you feel stressed, anxious, or worried.

For example, a lot of people have trouble falling asleep at night. In this case, you can use the 4-7-8 breathing technique to calm down and relax before you sleep.

Can You Modify the 4-7-8 Breathing Technique?

You can make the 4-7-8 breathing technique your own. There are three ways to do this.

First, you can say the counting aloud. If you have trouble concentrating, it might be better to say the counts out loud, so you don’t lose track of time.

Second, you can change the time of your breath. You can set the number of seconds you breathe in and out. For example, you can change the number of seconds to 5 seconds in and out.

Finally, you can breathe in and out through your nose or mouth. If you practice mindfulness or meditation, you already know you should pay attention to your breathing.

Will the 4-7-8 Breathing Technique Help a Person Fall Asleep Quicker?

The 4-7-8 breathing technique has helped many people fall asleep faster than usual. However, it doesn’t work the same way for everyone.

If you are naturally a deep sleeper, then there’s a good chance the 4-7-8 breathing technique won’t work for you. On the other hand, if you’re a light sleeper, it’s worth trying since it can help you get to sleep faster.

We recommend you use the 4-7-8 breathing technique when your mind is active. For example, if you just came back from a long day at work or school, but you’re not sleepy yet, then it’s a good time to try the 4-7-8 breathing technique.

The purpose of the 4-7-8 breathing technique is to calm your body and mind. So if you feel stressed, you can try this breathing exercise.

Final Thoughts

The 4-7-8 breathing technique is excellent for mindfulness. You can use it to clear your mind, refocus your attention, and redirect your energy if you feel tired, unfocused, or anxious.

If you want to learn more about other strategies for mindfulness, you can subscribe to The Skinny today. The Skinny is a free health newsletter that offers the best fitness tips, nutritional news, and a whole lot more. Sign up today to learn more.

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