Falling asleep isn’t always as easy as lying down and closing your eyes, especially with ageing, where a good night’s sleep becomes more elusive. Racing thoughts, daily stress, and an overactive mind can also make it difficult to drift off, leaving you feeling exhausted the next day.
While many turn to medication or other sleep aids, there’s a natural approach that can help signal your body to unwind. This method, rooted in mindful breathing, can help you slow down, ease tension, and prepare for a peaceful night’s sleep.
The 4-7-8 breathing technique is a simple yet powerful tool that’s been gaining attention for its potential to help one drift off into dreamland. But what exactly is this technique, and how can it transform your bedtime routine?
It is a relaxation exercise that has its roots in yoga and was popularised by Dr Andrew Weil, an integrative medicine specialist. Dr Weil has been teaching this method to his patients and has shared instructional videos online, emphasising its simplicity and effectiveness.
Here’s how you can practise the 4-7-8 breathing technique:
1. Sit comfortably with your back straight.
2. Place the tip of your tongue against the ridge of tissue behind your upper front teeth, and keep it there throughout the exercise.
3. Exhale completely through your mouth, making a whoosh sound.
4. Close your mouth and inhale quietly through your nose to a mental count.
5. Maintain a 4-7-8 count ratio for inhaling, holding your breath, and exhaling.
In practising the 4-7-8 breathing technique, you are expelling more oxygen than you are taking in, signalling to your body that there is no threat and it can go into a relaxed state,’ said Hillary Ammon, Psy.D., a clinical psychologist.
It is especially beneficial for those experiencing high or ongoing stress, anxiety and panic, poor or interrupted sleep, high blood pressure, pain, and emotional regulation.
Aside from its benefits to sleep and one’s wellbeing, it is also highly recommended because it’s free and it can be done anywhere.
Breathwork techniques like the 4-7-8 trick can help restore one’s health by slowing down the breathing rate, increasing oxygen and carbon dioxide balance, and reducing muscle tension.
These techniques also help stimulate the vagus nerve, a key component of the parasympathetic nervous system, which triggers a relaxation response and promotes a sense of calm.
Are you struggling to achieve a good night’s sleep? Have you tried any breathing techniques to help you sleep better? Share your sleeping tips and hacks with the YourLifeChoices community in the comments below.
Also read: The hidden culprits behind interrupted sleep—and how to stop them
