We are Sure Bet News BTC famous casinos not on gamstop reviews
News from around the worldArticles

How To Do The 4-7-8 Breathing Exercise & Quickly Fall Asleep In 2 Minutes Like The US Military Do

How To Do The 4-7-8 Breathing Exercise & Quickly Fall Asleep In 2 Minutes Like The Military
Photo Credit: Deposit Photos

Here is a guide on how to perform the 4-7-8 breathing exercise that will make you relax and quickly fall asleep within two minutes – a technique said to be popularly used by the American Navy Seal.

The 4-7-8 breathing method is a powerful relaxation technique that was designed by Dr. Andrew Weil, and It’s free, simple, can be done anywhere, and helps you fall asleep.

How to Perform The 4-7-8 Breathing/Sleep Exercise

  1. Breathe in quietly through your nose for 4 seconds
  2. Hold your breath for 7 seconds
  3. Exhale audibly through your mouth for 8 seconds
  4. Repeat for a total of 4 cycles
How To Do The 4-7-8 Breathing Exercise & Quickly Fall Asleep In 2 Minutes Like The Military

Viola! That’s the magic winning numbers. Below is a video illustration.

Placing the tip of your tongue on the ridge behind your upper front teeth during the entire exercise is important, and you should exhale through your mouth, making a whoosh sound as your breath passes your tongue.

The 4-7-8 breathing is simple and can be done anywhere; with your eyes open or shut, sitting or lying down, and of course, no equipment is needed.

It is known to activate the parasympathetic nervous system in the body which controls the body’s ability to relax, and is sometimes referred to as the “rest and digest” state.

The deep, rhythmic breathing of the 4-7-8 technique also Lowers one’s heart rate, reduces blood pressure, eases muscle tension, and calms the mind.

According to Dr Andrew Weil, consistency is key, and recommends doing the 4-7-8 breathing at least twice a day, to effectively train your body to relax on command. One can start with 4 cycles and after a month, can increase it to 8 per session but never more than 8 at a time.

Most people will start seeing improvements after about 4-6 weeks of consistent practice but the immediate impact on the mental state is often felt on the first practice.

According to Fernando Cao Zheng, the 4-7-8 method calms the mind and body by;

  • Giving the brain a task so it doesn’t wonder in random thoughts due to the focused counting
  • Soothing the body system due to the prolonged exhales.
  • The subtle shift in oxygen and carbon dioxide balance make one lightheaded.

Related posts

Ben Doak Shines Despite Scotland’s Loss Against Croatia

Soyiga Samuel

Nations League: Cristiano Ronaldo Scored Another Goal For Portugal Against Poland

Soyiga Samuel

OnlyFans Model and Former Assistant Accuses Kanye West of Drugging and Sexual Assault in Expanded Lawsuit

Sylvia Eze

Amanda Overstreet: Human Remains in Colorado Freezer Identified as Missing Teen

Sylvia Eze

Video: NBA TV Segment Turns Awkward as Sam Mitchell Reacts to Salary Joke

Sylvia Eze

Active Combat Soldiers Ordered To Skip Fasting as Israel Observes Yom Kippur During War

Sylvia Eze

Leave a Comment