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

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


| By Scharon
Insomnia can be one of the most frustrating challenges, but fortunately there are several breathing techniques that can help you fall asleep faster. One effective method that is gaining more and more attention is the "4-7-8 breathing technique. Marjolijn Smit, psychosomatic physiotherapist and founder of 'Mindful Physiotherapy Nijmegen', shares her expertise and tips for successfully applying this breathing exercise for a deeper and more relaxed 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!

0 Comments

There are no comments yet, be the first one to comment....

Leave a comment

*Required fields
Send
Blog
The Truth About Snoozing: Good or Bad?
The Truth About Snoozing: Good or Bad? Posted on
Read more
Can supplemental melatonin help children with sleep problems?
Can supplemental melatonin help children with sleep problems? Posted on
Read more
What is the Ideal Bedroom Temperature? Tips for a Better Night's Sleep
What is the Ideal Bedroom Temperature? Tips for a Better Night's Sleep Posted on
Read more
How Should You Catch Up on Sleep? Facts and Tips
How Should You Catch Up on Sleep? Facts and Tips Posted on
Read more
Do the Hours of Sleep Before Midnight Count Double? Facts and Fables
Do the Hours of Sleep Before Midnight Count Double? Facts and Fables Posted on
Read more
Sleepwalking in Children: Understanding and Protecting
Sleepwalking in Children: Understanding and Protecting Posted on
Read more
Night terrors in children: Understanding and Patience are Crucial
Night terrors in children: Understanding and Patience are Crucial Posted on
Read more
How does an aggravation blanket help with stress?
How does an aggravation blanket help with stress? Posted on
Read more
How do you avoid stress degenerating into burnout?
How do you avoid stress degenerating into burnout? Posted on
Read more
Why do you always wake up at the same hour at night?
Why do you always wake up at the same hour at night? Posted on
Read more
Menu
My account
Register
Make ordering even easier!
  • All your orders and returns in one place
  • The ordering process is even faster
  • Your shopping cart stored, always and everywhere
Register
Login
Or sign up here
Favorites
You have no items in your wishlist
Cart
You have no items in your shopping cart
Continue shopping
Filters
Language & Currency
By using our website, you agree to the usage of cookies to help us make this website better. Hide this message More on cookies »