The 4-7-8 breathing technique helps set your sleep routine and calm your stressful life. If you are one of those who have trouble falling asleep or do not have a regular sleep routine, you should try the 4-7-8 breathing technique. What is the 4-7-8 breathing technique and how is it applied? Details are here.
In the hustle and bustle of daily life, many of us experience situations such as too much stress, anxiety, confusion of emotions and thoughts. These affect our social environment, such as work and family life, and make it difficult for us to fall asleep at night. Dr. Andrew, on the other hand, introduced the 4-7-8 breathing technique, also known as relaxing breathing, as a solution to this in 2015. It has been stated that some people fall asleep more easily and in a short time when the technique is applied regularly.
4-7-8 HOW IS RESPIRATORY TECHNIQUE APPLIED?
The application of the technique is as follows:
Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
*It is said that you may experience dizziness when you start to apply the technique. Dasgupta said: “Normal breathing is the balance between breathing in oxygen and exhaling carbon dioxide. When you disrupt this balance by exhaling more than you exhale, carbon dioxide in the body decreases rapidly.” Then, “Low carbon dioxide levels cause narrowing of the blood vessels that supply blood to the brain. This reduction in blood flow to the brain leads to symptoms such as dizziness. For this reason, it’s usually recommended to start slow and do three to four cycles at a time until you’re comfortable with the technique,” he cautioned to proceed with caution.
Clinical Psychologist Joshua Tal states that this technique, which is a kind of relaxation exercise, will not drag you to sleep, but will ease your transition to sleep by reducing stress and anxiety.