Learning how to breathe correctly whether that’s throughout the day or night can have significant benefits. As stated by the National Institute of Health, our bodies rely on oxygen, therefore, breathing properly can help with cognitive functions, improving digestion, achieving greater sense of clarity, help you sleep better and reduce stress levels.

The National Health Service (NHS) emphasizes the importance of learning breathing techniques for individuals who experience anxiety, as they can aid in calming the mind and decreasing feelings of nervousness. One such technique is the 4-7-8 breathing method, which not only can help reduce anxiety but also improve sleep.

An article published in 2022 about a study carried out by Jaruwan Vierra et al sought to recognize the effects of sleep deprivation and how the 4-7-8 breathing had helped control heart rate variability (HR), blood pressure (BP), blood glucose and endothelial function in healthy young adults. It shows the interconnectedness between sleep, breathing and immunity. This type of breath work can help those who are sleep deprived. Keep reading to learn more about this method and how it may be beneficial.

The Method proposed by Dr Andrew Weil:

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
• Now inhale again and repeat the cycle three more times for a total of four breaths.

Who is Dr Andrew Weil?

Dr. Andrew Weil is a physician, author, and leader in the field of integrative medicine. Dr. Weil is known for his work promoting a holistic approach to health and wellness and has created the 4-7-8 breathing method as a way to help people manage stress and anxiety, and to promote feelings of relaxation and calm. According to Dr. Weil, the technique is based on an ancient yogic technique called pranayama, which involves using specific patterns of breathing to control the body's energy.

What is the 4-7-8 breathing method?

The 4-7-8 breathing method is a technique that involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. The method is based on the idea that the specific pattern of breathing can help to slow the heart rate and lower blood pressure, which can promote feelings of relaxation and calm.

How can the 4-7-8 breathing method help you sleep better?

According to the study carried out by Jaruwan Vierra et al breathing control is a technique that involves controlling the pattern and depth of breathing to promote upper chest exercise and shoulder relaxation. Slow and deep breathing increases the activity of the parasympathetic nervous system, which helps to calm the body and manage anxiety. Additionally, breathing control at a rate of 6 breaths per minute has been found to increase baroreflex sensitivity, reduce sympathetic activity, and improve oxygen saturation which is associated with a reduction in blood pressure. This in return helps people sleep better which is why some have found the 4-7-8 breathing method to help them fall asleep more easily and sleep more soundly, but it may not work for everyone.

Can the 4-7-8 breathing method help with anxiety?

Dr. Weil claims that this specific pattern of breathing can help to slow the heart rate and lower blood pressure, which can promote feelings of relaxation and calm. Additionally, Dr. Weil claims that this technique can help to reduce feelings of anxiety and stress, which can promote better sleep.

Breathing exercises and their positive impact

Deep and controlled breathing exercises have been known to have a positive impact on anxiety, stress, and overall well-being. Deep breathing techniques can help to slow down the heart rate and blood pressure, which can promote relaxation and reduce feelings of stress.

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Have you tried the 4 7 8 breathing method, and have you seen the benefits when trying to fall asleep?