I Tried It: The 4-7-8 Deep Breathing Method For Better Sleep
Do you ever have nights where your mind is whirring and it’s tricky to drop off to sleep? I do.
I’ve been trying the 4-7-8 deep breathing method to help me get to sleep and it’s been really helpful! Pioneered by Dr Andrew Weil, the technique is designed to calm the mind and relax the muscles. If you’re one of the 30% of Brits who suffers from poor sleep, anything is worth a try, right?
Not sleeping well doesn’t just affect your blood sugar balance, make you tired and unable to concentrate – it also puts you at risk of more serious health issues including obesity, heart disease and diabetes and even reduces your life expectancy.
The 4-7-8 deep breathing technique comes from yoga breathing, where you have to keep the tip of the tongue behind the upper front teeth. You breathe in through your nose quietly and blow air out forcefully through your mouth making a whoosh sound.
Here’s how to perform the 4-7-8 mindful bedtime trick:
1. Exhale through your mouth making a ‘whoosh’ sound.
2. Close your mouth and inhale quietly through your nose to a count of four.
3. Hold your breath for seven seconds.
4. Exhale through your mouth, making a ‘whoosh’ sound to the count of eight.
5. Inhale again and repeat the cycle 2-4 times or until you feel yourself drifting off.
According to Dr Weil, this technique works by filling the lungs with air, allowing more oxygen into the body, which in turn promotes a state of calm. Dr Weil advises doing the breathing during the day as well as it can also be used to improve digestion and stop the ‘fight-or-flight’ response in the body, reducing stress.
Even if you decide this stress-relieving technique isn’t for you, it’s worth exploring other ways to reduce your stress levels. Stress plays such a huge part in how we feel about ourselves, and that in turn has a knock-on effect on how motivated we are to eat well and take proper care of both our physical and mental health.
It might seem like a luxury to practise mindfulness or indulge in any kind of self care but you know what they say when you’re on a plane: you’ve got to put on your own oxygen mask before you can save anyone else.
The same is true for healthy eating. In my clinic, people often come to me feeling unmotivated and exhausted by life and it’s my job to help you feel inspired to make positive changes for yourself. And once you feel motivated again, it will help to inspire the whole family and others around you.
If you know you need a diet and lifestyle upgrade, but are not sure exactly what that would look like for you, get in touch. Looking forward to talking to you and helping you take the first step towards a new you.