The Science-Proven Hack to Fix Your Sleep and Anxiety Problems

There are struggles in people’s daily lives that one may find difficult to handle or manage. It can be feeling stressed when having a bad day, relaxing in an overwhelming scenario or task to do, or even falling asleep at night. But there is a method that you can use to help you deal with the said struggles. This article will delve into the breathing technique, also known as the relaxing breath.

CONTENT IS PROVIDED FOR INFORMATIONAL PURPOSES ONLY AND IS NOT INTENDED AS A SUBSTITUTE FOR MEDICAL ADVICE.

SEEK THE GUIDANCE OF YOUR DOCTOR REGARDING YOUR HEALTH AND MEDICAL CONDITIONS.

Inspired by well-known Pranayama exercises, the 4-7-8 breathing technique has helped many people improve their lives by encouraging relaxation for people who deal with stress, anxiety, and other issues. It is done by breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

Step-by-step guide to practicing 4-7-8 breathing

This technique can be performed in any position; however, while learning the exercise, sit with your back straight. Throughout the entire exercise, press the tip of your tongue against the tissue ridge directly below your top front teeth. If it feels strange, try slightly pursing your lips as you exhale through your mouth around your tongue. Follow these steps:

1. Exhale entirely through your mouth, producing a whooshing sound
2. Close your mouth and inhale quietly through your nose to a mental count of four.
3. For seven counts, hold your breath.
4. Give a whooshing sound to the count of eight as you release the entire breath through your mouth. This is one breath.
5. Repeat this cycle for a total of four breaths, aiming for a calm, steady rhythm throughout.

The 4-7-8 breathing technique helps promote relaxation by influencing the nervous system that controls heart rate, digestion, and respiration. It works by counteracting stress and encouraging calmness. This is the science behind this technique.

Slow, deep breathing boosts the parasympathetic nervous system, which helps the body relax. Breathing at a rate of 6 breaths per minute has also been shown to improve the body’s ability to regulate blood pressure.

What are the benefits?

According to Healthline, these are some benefits of practicing 4-7-8 breathing:

1. Relieves anxiety. The 4-7-8 breathing method is also great for reducing anxiety as it calms the stress response.
2. Reduce stress levels. It is stated in a 2023 review of studies that it can reduce stress levels. Practicing this technique regularly may help you feel more in control, reduce anxiety, and calm a part of the brain (the anterior insula) that processes emotions and experiences.
3. It supports heart health. Breathing techniques help relax your body deeply. By following certain patterns, such as holding your breath for a short time, you allow your body to replenish oxygen. 4-7-8 breathing can provide an oxygen boost to your organs and tissues, which is beneficial for your heart.

Additionally, a 2015 study found that slow breathing helped insomnia sufferers by reducing vagal activity, making it easier to sleep. And it may help manage food cravings, according to this 2017 pilot study.

Additionally, diaphragmatic breathing (DB) has been shown to improve exercise capacity and respiratory function in patients with chronic obstructive pulmonary disease (COPD). It may also aid in reducing stress; treating eating disorders, chronic constipation, hypertension, migraine, and anxiety; and enhancing the quality of life for individuals with cancer and gastroesophageal reflux disease (GERD).

Moreover, DB can improve cardiorespiratory fitness in patients with heart failure. However, the overall effectiveness of DB in clinical practice remains uncertain due to the limited quality of existing studies.

If you want to start incorporating the 4-7-8 breathing technique in your routine, consider starting with four cycles of 4-7-8 breathing and gradually increasing it as you feel comfortable. Practicing daily enhances its benefits. Remember to do it at your own pace.

This technique may cause lightheadedness the first time, so always do it while sitting or lying down. If you have respiratory issues or other health concerns, consult a doctor before starting.

Some Reddit users share their personal experience with the said technique.

• Just wanted to share that I’ve been suffering for a couple of years from mild anxiety/bad anticipation of events/worry in some situations, and nothing I’ve done (meditation, cold showers, physiological sigh, wim hof method) helped me the way that 4-7-8 breathing did.
  4–8 cycles in the morning, 4–8 cycles before bed, as Dr. Weil recommends (‘Dr Weil explains how to do his 4-7-8 breathing technique’ on YouTube). I suggest every one of you to try it, as it’s giving me IMMENSE benefits only 4 weeks since starting practicing this method. Thank you for your time, and have a wonderful life. © Cptnerolol / Reddit
• As both a breather and a facilitator, I can say I’ve had incredibly positive outcomes with certain styles of breathwork. There have been a small handful of times where it hasn’t been that helpful, however, I have found most of my intentional practice to be highly transformational.
  I have done the 4-7-8 breath for years now as a practice to bring down my levels of anxiety and to decrease cravings. I have also participated in breathwork events in small groups and online, where I’ve allowed myself to dive deep into my body and emotions and have been able to process difficult experiences, guided by a breathing practice and group support.
  As a facilitator, I’ve been able to support and witness countless people have different kinds of experiences from “nothing” to “I’ve experienced life energy.” As well as everything in between.
  I believe that breathwork, when done with resources, support, and intention, has the capability to change how you experience things (like emotions) and bring you perspective and new practices on how you react to situations.
  No practice will ever be “perfect”; however, I believe that if done with positive intention and with the right people, it can be incredibly powerful and transformative. © ECWAMMP / Reddit

The effectiveness of this breathing technique can be inferred from the information provided above. Its benefits for sleep quality, managing stress and anxiety, and even health impacts like digestion were found to be helpful. You may start practicing it as a relaxation method; just keep in mind the cautions and considerations to be aware of.

Find out other tips for relaxation and mood improvement with this link.