the covid-19 pandemic It has led to a sharp rise in anxiety cases among the population, which in recent months has also experienced more sleep problems. There are many health professionals who have reported an increase in consultations Sleep disorders.
Every situation is different, and if the situation is serious or worrisome, we must Consult a specialist. But there are also some practices we can try to help us with Anxiety control and relaxation and make us sleep better.
One of these practices is known as . 4-7-8 . technique, also known asRelax breathing“,” and popularized by American physician Andrew Weil, founder and director of the Center for Integrative Medicine at the University of Arizona.
As your numbers game suggests, this technique involves inhale for 4 seconds, hold your breath for 7 seconds and Exhale for 8 seconds. This breathing pattern is intended to reduce anxiety or help people sleep. As Will explains on his website, “Some advocates claim the method helps people fall asleep in a minute.”
Although there is no scientific research to support this method, Weil argues, “there is a lot of anecdotal evidence to suggest that this type of regular deep breathing helps with relaxation and can help people fall asleep.”
What is 4-7-8 breath?
the 4-7-8 . Breathing Technique It requires a person to focus on inhaling and exhaling for a long time and deeply. Rhythmic breathing is an essential part of many meditation and yoga practices, as it promotes relaxation.
This method can help us reduce anxiety, help a person to to fall asleepAnd Control of cravings NS Mastering anger responses.
How to practice breathing 4-7-8
To practice this technique, we have to start Sit comfortably And place the tip of the tongue on the tissue just behind the upper front teeth.
Then we have to focus on this breathing pattern: Empty the lungs, breathe softly through the nose for 4 seconds, hold your breath for 7 seconds, then exhale forcefully through the mouth, holding the lips and making a “buzzing” sound, for 8 seconds. To be effective, we have to repeat the cycle at least four times.
According to Will, at least this technique should be used twice daily To start seeing the benefits. A person may feel the first few times giddy After experiencing this breathing cycle, it is recommended to try this technique sitting NS lying down To avoid dizziness or falling, don’t do it more than four times when starting it.