This 4 7 8 guided breathing video of 10 minutes which will help you to finally unwind. It’s also a nice way to trick both your body and mind into sleep. But how does this technique work? This very popular breathing exercise, namely the 4 7 8 method, is a guided breathing exercise in which you inhale for 4 seconds, breathhold for 7 seconds after which you exhale for 8 seconds.
I will guide you along the way with every step so you get the hang of this 4 7 8 sleeping technique. In fact, you breathe out longer than you breathe in which creates a relaxation response. No wonder that it is also called the relaxing breath.
Initially you may have to get used to these sleep breathing exercises 4 7 8 but it will be worth the relaxation. This type of rhythmic breathing is often used in many yoga practices.
You are probably left with a number of questions. A little lightheadedness when taking a deep breath is common For shallow breathers, but once your body has become accustomed to it, these sensations will usually disappear.
For those interested, there is a deeper explanation below. In today's day and age, out fight or flight response is often activated. Luckily, with this breathing exercise you can calm down your sympathetic nervous system which provides a calming effect. It comes to no surprise that it is known as 4 7 8 breathing for sleep. It comes from an ancient yogic practice, from the Pranayama breathing exercises to be precise.
So it is a fine and easy method. The 4 7 8 method involves cycles in which you inhale for 4 seconds, hold your breath for 7 seconds, and finally exhale for 8 seconds. Try to breathe in through the nose and completely breathe out through your mouth. The 4 7 8 method can provide multiple health benefits such as stress reduction, better pain processing, reduced anxiety and depression, and improved sleep quality. It can calm down your sympathetic nervous system and activate your body's relaxation response.
Start slowly and don't overdo it. Start with 4 cycles and increase it to 8 cycles after a month. If you use it to manage anxiety you can do it twice a day. So there's a little more to it. According to proponents, this method allows you to fall asleep in just 1 minute. Repeat for several rounds until you feel better, but always listen to your body and take a break if you need to. How many cycles you need will be different for each person, but in general, it is recommended for up to 8 cycles.
It has a natural tranquilizing effect on your nervous system if you perform this breathing exercise at least two times a day. By practicing this every day, over time you can even reduce your stress response. For this reason, Dr Weil has called it the natural tranquilizer for the nervous system. Just with a couple of deep breaths can have a restful night's sleep.
Hopefully now you know a little more about those sleep breathing exercises 4 7 8. I hope the simple animations, audio and guidance have made this 4 7 8 breathing exercise understandable and easy to follow. This video tells you how to do 4 7 8 breathing technique.
In nederland wordt het ook wel de 4 7 8 ademtechniek genoemd. Als je hier waarde uit hebt gehaald en je de video leuk vond kun je je eventueel abonneren voor toekomstige videos over deze 4 7 8 ademhaling.
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Chapters
0:00 Instructions
0:15 4 7 8 breathing 10 minutes
10:27 Breathhold 1 minute
11:32 Outro 4 7 8 breathing
DISCLAIMER: I the author and publisher of this material am not responsible in any manner whatsoever for any injury that may occur through following the instructions that this material contains. The activities, physical and otherwise, described herein for informational purposes only, may be too stressful, strenuous or dangerous for some people. Therefore, before participating in this, you should consult with a doctor.
Any information available on this channel is intended for general guidance only and must never be considered as a substitute for advice provided by a qualified doctor, physical therapist, or other qualified medical professionals.
CONTRAINDICATIONS: Do not do this breathwork if you suffer from
COPD (chronic obstructive pulmonary disease)
acute somatic and viral diseases
people with epilepsy, pacemakers, or heart arrhythmias
terminal illnesses
chronic diseases with symptoms of decompensation
individual intolerance of oxygen insufficiency
cancer
