Sleep like Sleeping Beauty with the 4-7-8 Breathing Exercise: A Simple Guide to a Deep Night's Sleep

What is the 4-7-8 Breathing?

The 4-7-8 breathing is a technique aimed at inducing complete relaxation. Marjolijn explains that this exercise activates the parasympathetic nervous system, which is known as the resting nervous system. This is the opposite of the orthosympathetic nervous system, which is associated with stress and action. By practicing 4-7-8 breathing regularly, you effectively switch from action mode to a state of rest and relaxation.

Why the 4-7-8 Breathing?

Although the orthosympathetic nervous system is useful for concentration and action, it is not conducive to a good night's sleep. Returning to the parasympathetic nervous system is essential for relaxation and recovery. Therefore, 4-7-8 breathing is a valuable tool for reducing stress and promoting deep and restful sleep.

How Do You Perform the 4-7-8 Breathing?

The 4-7-8 breathing exercise is simple and can be done in just a few minutes. Follow these steps for effective performance:

1. Breathe calmly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly for 8 seconds, spouting your lips and making a soothing sound.

Extending the exhalation mimics the breathing we have during sleep, creating a relaxing effect and signaling to the body that it is safe and peaceful to sleep.

Additional Tips for a Successful Night's Sleep

1. Breathe to your Lower Belly: Abdominal breathing contributes to feeling relaxed. Place your hand on your lower abdomen and check that it rises and moves back down as you breathe.

2. Perform the Exercise Lying Down: Marjolijn recommends doing the exercise lying down with knees bent. This reduces basic tension on the diaphragm, making it easier to breathe into the lower abdomen.

3. Do the Exercise Regularly: The frequency of the exercise increases its effectiveness. Don't wait until bedtime; take several breaths during the day.

4. Come to Rest after a Stressful Day: Use 4-7-8 breathing also to relax after a busy day at work or after exercising. It helps reduce stress levels.

With this simple and effective breathing exercise, along with Marjolijn Smit's expert tips, you can be on your way to a restful night's sleep without the need to count sheep. Good luck and sleep well!