Using 4-7-8 Method To Relax Or Fall Asleep Faster
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Breathing (Attribution: Alexandr Podvalny, Presented at: WindermereSun.com)
Breathing (Attribution: Kelvin Valerio, Presented at: WindermereSun.com)
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This post is gathered for readers of Windermere Sun from different parts of the world who inquired about techniques to help relax and fall asleep faster.
Learn a powerful relaxation technique as demonstrated by Dr. Weil. 4-7-8 breathing is a daily practice that can bring great calmness to the body. This main takeaway here is to do 4 cycles of these breaths, not necessarily sticking to the exact count down to the second. It’s more of a guideline. Feel free to experiment with your own cadence, in the video published on Jan 15, 2019, “Dr. Weil explains how to do his 4-7-8 breathing technique“, below:
4-7-8 Breathing is a simple and calming Breathing Exercise to help calm a busy mind, 478 acts as a simple mindfulness meditation to help us get out of our own head and allow us to relax, reduce anxiety and fall asleep, in the video published on Nov 30, 2020, “Breathing Exercises to Relax or Fall Asleep Fast | 478 Mindfulness Breathing | TAKE A DEEP BREATH“, below:
Famous Physical Therapists Bob Schrupp and Brad Heineck demonstrate two different methods of breathing that can be used to decrease stress & help you sleep, in the video published on Nov 16, 2016, “Reduce Stress & Help Sleep with 4-7-8 Breathing or Hum Method“, below:
With anxiety, stress, and sleep dysfunction skyrocketing around the globe, it’s time we look at the unspoken reasons why. These debilitating challenges can be meaningfully impacted with ten to twenty minutes of breathing exercises per day. Max Strom,who has taught breath-work for 20 years, reveals his insights into the healing power of the breath. Max Strom teaches personal transformation, mindfulness, and yoga worldwide and is known for inspiring and impacting the lives of his students. His Inner Axis method addresses the internal aspects of our life and our potential for physical and emotional healing. He is the author of “A Life Worth Breathing,” and, “There is No App for Happiness.” in the video published on Dec 7, 2015, “Breathe the Heal | Max Strom | TEDxCapeMay“, below:
In the video published on July 3, 2014, “Breath -five minutes can change your life | Stacey Schuerman|TEDxChapmanU“, below:
The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward. 1) Exhale completely through your mouth, making a whoosh sound. 2) Close your mouth and inhale quietly through your nose to a mental count of four. 3) Hold your breath for a count of seven. 4) Exhale completely through your mouth, making a whoosh sound to a count of eight. 5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply, in the video published on May 23, 2014, “How To Perform the 4-7-8 Breathing Exercise | Andrew Weil, M.D.” below:
Breathwork is a free and easy practice that can significantly benefit your health. Dr. Weil discusses why this practice is important and how one simple exercise should become part of your daily life, in the video published on March 22, 2012, “Why Breathwork Matters|Breathing Exercises|Andrew Weil, M.D.” below:
Gathered, written, and posted by Windermere Sun-Susan Sun Nunamaker More about the community at www.WindermereSun.com
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