Has the lockdown made it difficult for you to sleep? Try this 4:7:8 breathing technique tonight
01/3Has the lockdown made it difficult for you to sleep? Try this 4:7:8 breathing technique tonight
The coronavirus lockdown has changed our lives upside down. The sudden unprecedented changes, uncertainty and negativity have taken a toll on our mental health, which in turn has affected our sleeping pattern.
Inadequate sleep can impact our health, especially our immune system. And right now, having a strong immunity is more important than ever. In fact, sleeping adequately can keep stress, depression, anxiety and other mental health issues at bay.
Changes in routine, work pressure, isolation, increased screen time can be some of the major reasons why you are having a hard time sleeping.
If you are facing trouble sleeping, here is an effective and easy breathing technique that will make you fall asleep quickly. You don't need anything but just yourself to perform this activity.
02/3The 4-7-8 breathing method
The 4-7-8 breathing technique was developed by DR Andrew Weil. He described the pattern as a natural tranquillizer for the nervous system. The technique is based on an ancient yogic technique called pranayama, where one has to gain control over their breathing.
When the 4-7-8 breathing technique is done regularly, it makes one fall asleep in a shorter period of time by helping one relax deeply.
When we breathe deep, our body gets more oxygen. It also regulates the fight-or-flight response we feel when we are stressed. This is especially helpful for people who are experiencing sleeplessness due to anxiety. Due to lockdown, our thoughts and concerns are at peak. When we focus on deep breathing our body get relaxed. You might not see the results at once, but with practice, you will surely get some positive results. Practice it twice a day to yield best results.
03/3How to do 4:7:8 breathing?
Step 1: Rest the tip of your tongue against the roof of your mouth, right behind the front teeth. Your tongue should be in this position throughout the practice.
Step 2: Exhale through your mouth completely by making a whooshing sound.
Step 3: Close your lips and inhale silently through your nose as you count till four in your head.
Step 4: Hold your breath for seven seconds.
Step 5: Finally exhale for eight seconds, while making another whooshing sound.
You can try doing this four to five repetitions at one go and increase the number with time.