Try 10 times before bed, 4-7-8 breathing methods to solve insomnia

What is the 4-7-8 breathing technique?

The 4-7-8 breathing technique involves taking a deep breath for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. 4-7-8 breathing can have a calming effect on our body. This is because the muscles in the rib cage activate the exchange of oxygen and carbon dioxide, which increases the concentration of oxygen in the body, relieving tension. It also stimulates the parasympathetic nervous system, which stimulates the diaphragm to relax and stabilize the body.

In recent years, the number of insomnia patients has increased, and 4-7-8 breathing is also used as a way to induce sleep.

4-7-8 How to do breathing techniques

If you find it difficult to do the 4-7-8 breathing method, you can shorten the time to breathe in and out deeply to about 4~5 seconds. However, there are two important points to be made at this point. The first is that you need to inhale through your nose and exhale through your mouth, and the second is that you need to exhale longer than you inhale.

If you repeat the 4-7-8 breathing technique 10~15 times, up to 20 times, before going to bed, you will feel that your tension is relieved and your stress and anxiety are relieved. When you're feeling angry or stressed, you may want to try the 4-7-8 breathing technique.