Practice the 4-7-8 Breathing Method for Improved Sleep

Practice the 4-7-8 Breathing Method for Improved Sleep

Are you waking up feeling tired, groggy, and run down? Does it feel like you just can’t get enough sleep, no matter how hard you try? If so, you’re not alone.

It’s estimated that approximately 40 million American’s aren’t getting enough sleep. In fact, America’s problem with sleep has become what some think of as an epidemic. The National Sleep Foundation has been conducting Sleep in America polls each year for the past few years in order to gain an understanding of the problems with sleep that American’s are having.

According to the most recent poll, an average of 20% of the people who were polled stated that they get less than 6 hours of sleep each night.

Why the Lack of Sleep? 

If you are one of the millions of American’s who aren’t getting enough sleep, ask yourself what it is that you are doing instead of sleeping. Are you watching TV? Browsing the Internet? Texting? Working overtime? Tending to household chores that you can’t get to during the day?

The reasons why people aren’t getting enough sleep are many, and it seems that as time goes on, there are more and more factors that contribute to the sleep deprivation problem that is so prevalent. 

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Effects of Sleep Deprivation

There are so many side effects associated with sleep deprivation aside from being tired. When you don’t get enough sleep, you have less patience, you aren’t able to concentrate, your performance at work suffers, you become angered more easily, and you can even start to feel anxious and depressed. 

In addition to these side effects, there is a correlation between lack of sleep and significant health problems, including:

  • Diabetes
  • Heart disease
  • Obesity

Is the 4-7-8 Breathing Technique the Solution? 

Sleep is vital for a well-balanced and healthy lifestyle; but if you find that drifting off into the Land of Nod is difficult for you to do, you are probably wondering how in the world you are going to ever get the shut eye that you so desperately need. People are quick to turn to prescription drugs, which have a myriad of side effects of their own. Recent consumer trends are showing movement away from those drugs to all-natural, non-habit forming sleep aids. But there's many easy to implement lifestyle practices that can help you get better sleep.

One of them is the 4-7-8 breathing technique

In an interview with CBS News, Dr Michael Breus, a Clinical Psychologist of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine, shared his solution to America’s problem with sleep: The 4-7-8 breathing technique.

 According to Dr Breus, sleep is not something that can automatically be attained. Simply closing your eyes, shutting down the body and mind and falling into a slumber is virtually impossible for the majority of people to do. Instead, he claims that a process needs to occur in order to fall asleep. Dr Breus suggests that the ancient breathing technique known as the 4-7-8 breathing method is a process that can significantly help with sleep. 

How to Do the 4-7-8 Breathing Technique for Improved Sleep

The technique starts with inhaling for four seconds, holding your breath for seven seconds and then slowly exhaling for eight seconds. Repeating the technique several times can switch the mind and body from the awake mode to the sleep mode. 

Why does it work? Because when you take in enough oxygen and withhold it in your system, there is more oxygen in your system, which means that there is less for your body to do; thus, your body and mind start to slow down and transfer into sleep mode.

 The 4-7-8 breathing technique actually emulates sleep, as this is how you breathe when you are sleeping. By relaxing the mind and body, the 4-7-8 breathing method can help to dramatically improve your sleep. 

 

Do you have problems sleeping? If so, do you think that you will give the 4-7-8 breathing technique a try? If you try it, let us know how it works for you!

 

 


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