One thing we must be clear about is that one thing works for each person, and that it is always worth trying new tips to find out if they give us a good result this time.
That’s why today we want to talk to you about the famous 4-7-8 technique, and although we describe it to you as a curiosity, you should know that many people usually apply it regularly not only to get adequate sleep, but also to manage their stress and relax.
How about we start testing it today?
What is the 4-7-8 technique?
The 4-7-8 technique is a very effective way to relax through proper breathing.
This method has been developed by Andrew Weil, a doctor of medicine at the University of Arizona (United States), a professional well known for his therapies to reduce stress and anxiety and for helping people who have insomnia problems.
This doctor has been on the cover of Time magazine twice and, although it is true that behind him stands a whole marketing company, his techniques and advice are still effective for all those people used to having a rhythm of life marked by nerves and stress.
If this is your case, it is worth considering the simple 4-7-8 technique for these reasons:
- If we follow it for a month we will notice how, after this time, it is very difficult for us to fall asleep at night. Our body will get used to these daily relaxation exercises, so that, day by day, breathing becomes more rhythmic, unhurried, the muscles relax and the mind is much more relaxed, ready to rest late at night.
- The 4-7-8 technique is very useful to cope with our daily stress, and even to better manage anger or that anger that, from time to time, can “assault” us.
- During the first month we should apply the 4-7-8 technique four times a day, but after that, it will be enough to do it once in the morning and then, half an hour before going to sleep. In other words, our body and brain will have already become accustomed to it and it will be almost automatic to help us sleep.
How is the 4-7-8 technique applied?
The 4-7-8 technique is very easy to apply. To do this, you just have to follow the following guidelines. Notes:
The first month
Throughout the first month we will apply the 4-7-8 technique four times a day. The first, as soon as we wake up; the second, after your lunch; the next, when you get home in the middle of the afternoon, and the last one, half an hour before going to sleep. Very easy, do you want to know what it is based on?
- Sit in a comfortable place that allows you to have your back straight.
- Place your tongue behind your upper teeth, right where the roof of your mouth begins.
- Now close your mouth and take in through your nose and, while you do so, COUNT TO 4.
- Now, hold your breath FOR 7 SECONDS.
- Then, exhale the air from your lungs for 8 SECONDS and in a sound way, letting your tiredness, your pressures, your anxieties escape with that air. It must be something liberating.
- Repeat the same cycle four times.
- And that’s it. As you can see, it is something really simple that forces us to regulate our breathing and helps us release our daily stress. The most important thing is that you don’t forget to do it every day for a month, four times a day.
Over the following months
After the first month, our body and mind should have already gotten used to these guidelines. It is a very appropriate way to manage throughout the day those sources of external stress that alter our breathing and that, consequently, cause us to store tension until we reach the night, when it is so difficult for us to fall asleep.
Once those first 30 days have passed, it is enough to apply the 4-7-8 technique twice, the first when we wake up and the second half an hour before going to sleep. Now, if at any time you find yourself very stressed or with a lot of accumulated anger from an argument, for example, do not hesitate to use it, as it will help you relax.
Finally, it is important that to enjoy adequate sleep you also follow these tips:
- Always follow the same schedules throughout the day, that is, have lunch and dinner at the same times and apply the 4-7-8 technique at the same times.
- Have a light dinner and always two hours before going to sleep.
- Take a relaxing shower before going to sleep.
- It is very important that two hours before going to bed, you close laptops and mobile phones, whenever possible, since these screens act as stimulants and prevent us from falling asleep properly.
Source: Better with Health
