Asleep in 60 seconds: 4-7-8 breathing technique claims to help you nod off in just a minute
Summary
TLDRThe script introduces the 'four seven eight' breath, a relaxation technique beneficial for managing stress and anxiety. It involves breathing in through the nose for four counts, holding for seven, and exhaling forcefully through the mouth for eight counts. Practiced twice daily, this method can improve digestion, lower heart rate and blood pressure, and is more effective than prescribed anti-anxiety drugs. It's a cost-effective, equipment-free practice that can be utilized for better sleep and emotional regulation.
Takeaways
- 🧘 The script introduces the 'four seven eight' breath, a relaxation technique.
- 👅 It suggests a specific tongue position for this breathing technique, touching the tip of the tongue to the ridge behind the upper front teeth.
- 👃 The exercise involves inhaling quietly through the nose for a count of four, holding the breath for seven, and exhaling forcefully through the mouth for eight.
- 🤫 The breath should be inaudible on the inhale, and audible on the exhale, making a 'whoosh' sound.
- 🔄 The exercise starts with a full exhalation, followed by the breathing pattern, and is repeated for four cycles.
- 📅 It is recommended to practice this exercise at least twice a day, with a maximum of four cycles at a time for the first month.
- 🚀 After a month, if comfortable, the number of cycles can be increased, but it should not exceed eight cycles.
- 💪 The exercise is meant to be slowed down as one gets better at it, with the main limit being the ability to comfortably hold one's breath.
- 🧠 It can be used to manage reactions to stressful triggers and cravings, and to aid sleep.
- 💊 Regular practice over months can lead to significant physiological changes, such as lowering heart rate and blood pressure, improving digestion, and serving as a powerful anti-anxiety measure.
- 🌟 The technique is time and cost-effective, requiring no equipment, and is highly recommended for its benefits.
Q & A
What is the 'four seven eight' breath technique?
-The 'four seven eight' breath technique is a yoga-inspired breathing exercise that involves inhaling quietly through the nose for a count of four, holding the breath for a count of seven, and then exhaling forcefully through the mouth for a count of eight, making a 'whoosh' sound.
How should the tongue be positioned during the 'four seven eight' breath technique?
-The tongue should be in a yogic position, with the tip touching the ridge of tissue just behind the upper front teeth, and maintained in this position throughout the breathing exercise.
What is the purpose of the 'four seven eight' breath technique?
-The 'four seven eight' breath technique is used for relaxation, dealing with cravings, and promoting sleep. It also has physiological benefits such as lowering heart rate and blood pressure, and improving digestion.
How many breath cycles should be done in one session of the 'four seven eight' breath technique?
-Initially, one should do at least two breath cycles, but never more than four at one time, especially for the first month. After becoming comfortable, the number of breath cycles can be increased up to a maximum of eight.
What is the recommended frequency for practicing the 'four seven eight' breath technique?
-The technique should be practiced at least twice a day, and more frequently if desired, but with a maximum of four breath cycles in one session for the first month.
How long should one hold their breath during the 'four seven eight' breath technique?
-One should hold their breath for a count of seven during the exercise, which is part of the inhale, hold, and exhale cycle.
What is the significance of exhaling audibly during the 'four seven eight' breath technique?
-Exhaling audibly, with a 'whoosh' sound, helps to ensure a complete and forceful exhalation, which is part of the technique's effectiveness in promoting relaxation and other benefits.
Can the 'four seven eight' breath technique be used to manage reactions to stressful situations?
-Yes, the technique can be used as a tool to manage reactions to stress by performing the exercise before reacting to a situation that triggers a strong emotional response.
What are the long-term physiological effects of regularly practicing the 'four seven eight' breath technique?
-Regular practice can lead to significant physiological changes, including a lower heart rate, reduced blood pressure, improved digestion, and it serves as a powerful anti-anxiety measure.
How does the 'four seven eight' breath technique compare to anti-anxiety drugs in terms of effectiveness?
-The script suggests that the 'four seven eight' breath technique is much more powerful than commonly prescribed anti-anxiety drugs, without the need for medication.
What are the advantages of the 'four seven eight' breath technique in terms of accessibility and cost?
-The technique is accessible to anyone, requires no equipment, and is both time and cost-effective, making it a highly recommendable practice for stress management and overall well-being.
Outlines
🧘 The Four Seven Eight Breathing Technique
This paragraph introduces the four seven eight breath, a yoga-inspired breathing technique designed to promote relaxation and well-being. It involves a specific tongue position and a sequence of inhaling for four counts, holding the breath for seven, and exhaling for eight counts, with audible breath release. The exercise is recommended to be practiced at least twice daily, with a gradual increase in breath cycles over time. Benefits include improved heart rate, blood pressure, digestion, and it serves as a potent anti-anxiety measure without the need for equipment or medication.
Mindmap
Keywords
💡Four Seven Eight Breath
💡Yogic Position
💡Breathing Technique
💡Relaxation
💡Stress Management
💡Cravings
💡Anxiety
💡Heart Rate
💡Blood Pressure
💡Digestion
💡Practice
Highlights
Introduction of the 4-7-8 breath, a relaxing technique taught to patients, doctors, students, and friends.
Explanation of the yogic tongue position for the 4-7-8 breath technique.
Instructions for inhaling quietly through the nose for a count of four.
Guidance on holding the breath for a count of seven.
Details on exhaling forcefully through the mouth with a 'whoosh' sound.
The importance of repeating the breathing cycle four times.
Recommendation to practice the exercise at least twice a day.
Advice against exceeding four breath cycles at one time for the first month.
Suggestion to increase breath cycles after a month of comfortable practice.
The physiological benefits of slowing down the exercise with practice.
Mention of the exercise's effectiveness in managing cravings and aiding sleep.
The exercise's potential to lower heart rate and blood pressure.
Improvement in digestion as a result of regular practice.
Comparison of the exercise's anti-anxiety effects to prescribed drugs.
Emphasis on the time and cost efficiency of the 4-7-8 breathing technique.
Encouragement to start practicing the 4-7-8 breath for significant physiological changes.
The transformative impact of the exercise after 4-6 weeks of regular practice.
Transcripts
[Music]
the famous four seven eight breath the
relaxing breath that I teach to all
patients and doctors and students and
Friends another yoga breathing technique
and this you try to keep your tongue in
the yogic position touching the tip of
the tongue to the ridge of tissue just
behind your upper front teeth like that
and try to keep it there the whole time
you breathe in quietly through your nose
to a count of four and you hold your
breath for a count of seven and then
blow air out forcefully through your
mouth helps if you purse your lips out
and you make a whoosh sound when you do
that so the exercise begins by letting
all the air out through your mouth
then you close your mouth breathe in
silent we need to account a for hold
your breath for a count of seven out
through your mouth audibly to a count of
eight and you will repeat this for four
breath cycles looks like this
that's it
you must do this at least twice a day
you can do it more frequently if you
want but never more than four breath
cycles at one time at least for the
first month after a month if you're
comfortable with it you can increase the
eighth breath cycles and that's the
absolute maximum it's desirable to slow
the whole exercise down as you practice
it what limits you is how long you can
comfortably hold your breath but as you
practice that you'll get better and
better at it and after doing this for
4-6 weeks you can begin trying to use it
for things if somebody says something
that pushes your button you do this
exercise before you react it's a great
way to deal with cravings that's a great
way to help you fall asleep if you get
up in the middle of the night for any
reason get back in bed you do the
exercise you'll fall asleep easily after
2 months 3 months of regular practice
there are very significant changes that
happen in physiology this lowers heart
rate it lowers blood pressure improves
digestion it is a very powerful anti
anxiety measure in fact much more
powerful than the anti-anxiety drugs
that are commonly prescribed takes no
time needs no equipment very time and
cost effective everything to recommend
it so I urge you to begin practicing
this
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