4-7-8 Breathing Technique

The 4-7-8 breathing technique, also known as the ‘Relaxing Breath’ is said to promote a better night’s sleep, with just 5 steps and can be done anywhere and everywhere. There are also reports that it can get you to sleep in as little as 1 minute!

Based on an ancient Indian practice, Pranayama, which stands for “regulation of breath” this exercise, eases the body into a state of relaxation and calmness. Dr Andrew Weil developed this technique as a variation to Pranayama.

For Your Consideration

– Thoroughly read all instructions before commencing any technique or exercise.

– Understand any potential contraindications, problems or side effects that may be highlighted.

– Make an informed decision based on your past and current physical, emotional and mental state about the appropriateness of the technique, exercise or activity.

– If you have any concerns about the technique, exercise or activity then do not attempt.

Warning

Avoid this method if you have any of the following:

– hypertension

– heart disease

– epilepsy

– a serious medical concern

The Technique: 4-7-8 Breathing Technique

STEP 1

Make a whoosh sound by exhaling completely through your mouth.

STEP 1

STEP 2

Shut your mouth and quietly inhale through your nose, counting mentally to 4.

STEP 2

STEP 3

Hold your breath for 7 seconds

STEP 3

STEP 4

Exhale by making a whoosh sound again, for a count of 8.

STEP 4

STEP 5

Repeat this cycle another 3 times, so in total for 4 breaths.

STEP 5

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