The 4-7-8 Breathing Technique for Sleep

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The 4-7-8 Breathing Technique for Sleep

A question we hear a lot is “What is a simple trick that can help me fall asleep?”.  Without getting too technical, the secret is basically found within your breathing. The 4-7-8 Breathing Technique has proven to be very efficient making it a popular sleep technique to help promote relaxation.

Research shows that there is a strong relationship between breathing and better sleep.  When you don’t achieve a good night’s sleep, it will leave you feeling unrefreshed in the morning with fatigue and sleepiness throughout the day. This often contributes to poor concentration, work performance and a general feeling of fogginess not to mention we all get a little bit grumpy when sleep deprived!

It makes sense that a combination of good sleep hygiene and deep breathing is going to be highly effective in helping you sleep well. This allows you to jump start your day ahead with a spring in your step!

The 4-7-8 Breathing Technique is also very effective to use if you have anxiety.  It makes sense that deep breathing slows down your heart rate, sending a message to your brain that it’s time to relax.  Taking deep breaths will help you calm down during an overwhelming or stressful situation should you find yourself in one.

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The 4-7-8 Breathing Technique is also known as “relaxing breath” and was popularised in 2015 by Dr Andrew Weil, a world leader in integrative medicine.  Today we’re going to talk you through this simple sleep technique. You can try it tonight or anytime you find yourself in a situation where you need to calm down and relax.

Learning how to control your breath is so beneficial and with enough practice, this breathing technique will soon become your very own secret super power!

Ready? Let’s get started!

  1. Firstly, breathe out completely through your mouth.

  2. Now close your mouth, then breathe in through your nose for 4 seconds.

  3. Hold your breath for 7 seconds.

  4. Breathe out slowly through your mouth for 8 seconds.

Congratulations!  You’ve just completed one breath cycle.  Repeat this cycle 3 to 4 times.

How did you go? Are you feeling more relaxed? Calm?  Do we need to send someone over to wake you up? Haha!

Let us know if you found this helpful – we would love to know if this works for you.

Wishing you good nights and days ahead … always.

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