Does sleep feel like it’s forever evading you?
Maybe you’re doing everything right: you don’t look at a screen for 30 minutes before lights out, you read a book and you have blackout curtains – but it’s still not cutting it.
Well, there’s a much simpler way you can hit the pillow and sleep quickly and deeply: breathwork.
In fact with nearly 20 million views on TikTok, the 4-7-8 breathing method has become ridiculously popular and has been endorsed by The Sleep Doctor Michael Breus.
But what actually is it?
Put simply, the breathing technique allows your body to stimulate the parasympathetic nervous system. It slows down your heart rate and blood pressure to aid with deep sleep.
It sounds complicated but trust us, it really isn’t. You can even practice it at any time of day and if you enjoy yoga you’re more likely to know what the sleep method is.
It’s essentially a yogic practice which helps you control your breath – otherwise known as pranayama breathing.
In a TikTok, the Sleep Doctor said: ‘4-7-8 breathing is where you breathe in for a count of four, you hold for a count of seven and you slowly breathe out for a count of eight.
‘The science behind this is pretty cool. You actually dump excess carbon dioxide, which means your heart has to work less and it lowers your heart rate.’
A step-by-step for the 4-7-8 sleep method:
Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four seconds.
- Hold your breath for a count of seven seconds.
- Exhale completely through your mouth, making a whoosh sound to a count of eight seconds.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
But why does this help us sleep?
Dr Weil said: ‘This exercise is a natural tranquiliser for the nervous system.
‘Unlike tranquilising drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.
‘Do it at least twice a day. You cannot do it too frequently.’
Dr Weil says that not only is it a tool for getting some much-needed sleep, people can benefit from it in times of upset, tension or stress.
‘Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you,’ he said.
‘This exercise cannot be recommended too highly. Everyone can benefit from it.’
Do you have a story to share?
Get in touch by emailing [email protected].
MORE : My autistic son loves trains, so I work with my laptop on the move
MORE : ‘She seems to enjoy making me feel bad’: Does your friend secretly hate you?
MORE : ‘I sleep next to my pet pig – he’s extremely sweet and cuddly’
Sign up to our guide to what’s on in London, trusted reviews, brilliant offers and competitions. London’s best bits in your inbox
Privacy Policy
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.
For all the latest Lifestyle News Click Here
For the latest news and updates, follow us on Google News.
