Simple breathing brings many benefits
The 4-7-8 breathing technique, also known as relaxation breathing, involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
This breathing technique is intended to reduce anxiety or help people fall asleep. Some proponents say they can fall asleep within 1 minute of using the 4-7-8 breathing technique.
There are only a few scientific studies to support this method, but in fact, many people report that this type of deep, rhythmic breathing has a relaxing effect and helps them sleep more easily.
What is 4-7-8 breathing?
The 4-7-8 breathing technique requires focusing on taking long, deep breaths. Rhythmic breathing is a core part of many meditation andyogawith the effect of promoting relaxation.
Dr. Weil is a renowned physician and Director of the Center for Integrative Medicine at the University of Arizona (USA). Dr. Weil believes that this method can reduce anxiety, help a person sleep well, control appetite, reduce anger reactions, etc.
How to breathe
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| Illustration: Fitbase |
- Completely empty the lungs.
- Breathe through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale for 8 seconds.
Repeat the above process 4 times.
Dr. Weil recommends using this technique at least twice a day to see the benefits sooner. He also suggests that people avoid doing more than four breath cycles in a row at first.
A person may feel euphoric afterbreatheDo this a few times. So, you should try this technique while sitting or lying down to avoid dizziness or falling.
If you can't hold your breath for long, you can try a shorter period of time:
- Inhale through your nose for 2 seconds.
- Hold your breath for 3.5 seconds.
- Exhale through your mouth for 4 seconds.
Effects
There is some evidence that deep breathing techniques have positive health effects such as reducing fatigue, anxiety, asthma symptoms, migraines, high blood pressure, and aggressive behavior in adolescents.
Six weeks of focusing on controlling the movement of your breath can have a positive impact on a person's heart rate variability, reduce stress and anxiety, and help you sleep better. This will help you work more effectively.
There is a connection between certain breathing techniques, such as 4-7-8 breathing, and other relaxation activities such as stretching, yoga, Tai Chi and Qigong, meditation…
The only side effect reported is dizziness. If you experience this, you should stop using the 4-7-8 technique or change the length of your breath.
