You know those nights when your mind won't stop wandering and you can’t fall asleep? The 4-7-8 yoga breathing (pranayama) technique helps you hit the pause button on those thoughts and sets the stage for a cozy way to drift off into dreamland and stay asleep.
The 4-7-8 technique, also known as the "relaxing breath," is a super simple relaxation exercise that involves a special way of breathing. you breathe in for four counts, hold that breath for seven counts, and then let it out for eight counts. It's like a calming dance for your breath!
This helpful method has been around for ages in the world of yoga, and thanks to the amazing Dr. Andrew Weil, it gained popularity in 2015 as a top-notch relaxation trick.
Here’s how to do it!
Completely exhale through your mouth, making a long ahhhh sound.
Now, close your mouth and slowly inhale to the count of four.
Pause here and hold your breath for a count of seven, just like a mini meditation moment.
Finally, let it all out with a gentle whooshing sound for eight counts. You'll do this cycle four times, and trust me, it'll become a breeze with practice.
Repeat the process three more times for a total of four breath cycles.
Now, safety first! If you're just starting out, you might feel a tad lightheaded but don't worry, it's normal. You see, this technique changes the balance of oxygen and carbon dioxide in your body, so take it slow at first until you're comfy with it.
The more you practice, the better it gets! Your body and mind will get the hang of it, and it'll become one of your trusty tools for managing stress and anxiety. You may even pair this breathing exercise up with other relaxation practices like some cat/cows or reclined twists for an extra dose of chill vibes. Sweet dreams and happy breathing! 😊🌙
ps. learn more and see the research from this CNN article too!