4-7-8 Breathing To Improve Sleep Quality
How to do it: Inhale for a count of four, hold for seven, and exhale for eight to promote relaxation and sleep.
The 4-7-8 Breathing technique is a powerful practice designed to induce relaxation and improve sleep quality. By inhaling for a count of four, holding the breath for seven, and then exhaling for eight, this method encourages deep, controlled breathing, which triggers the body’s relaxation response. The extended exhalation allows for the release of accumulated stress and tension, while the prolonged breath-holding enhances oxygen absorption. This technique also engages the vagus nerve, promoting a state of calm. Not only does it ease the mind, but it also helps different parts of the body. 4-7-8 Breathing reduces the heart rate, lowers blood pressure, and encourages a sense of tranquility. By facilitating relaxation and stress reduction, it can be a valuable aid for those looking to improve their sleep and overall well-being.