Asleep in 60 seconds: 4-7-8 breathing technique claims to help you nod off in just a minute

Summary

The 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

00:00

🧘 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.

Keywords

💡Four Seven Eight Breath

The 'Four Seven Eight Breath' is a specific breathing technique described in the video, which involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. It is central to the video's theme of relaxation and stress management. The script explains that this technique is taught to patients, doctors, students, and friends, highlighting its widespread applicability.

💡Yogic Position

The 'Yogic Position' mentioned in the transcript refers to the placement of the tongue while performing the breathing exercise. The tip of the tongue should touch the ridge of tissue just behind the upper front teeth. This is an integral part of the breathing technique being taught, which aims to enhance the effectiveness of the breath control.

💡Breathing Technique

A 'Breathing Technique' is a method used to control the breath for various purposes such as relaxation, meditation, or stress relief. In the context of the video, the 'Four Seven Eight Breath' is a specific breathing technique that is emphasized for its calming effects and health benefits.

💡Relaxation

Relaxation is a state of being free from tension and anxiety. The video script discusses the 'Four Seven Eight Breath' as a means to achieve relaxation. It is used as a tool to manage stress and promote a sense of calm, as evidenced by the script's description of the exercise's effects on the body.

💡Stress Management

Stress management involves the strategies and techniques used to deal with stress. The video script presents the 'Four Seven Eight Breath' as an effective method for stress management, suggesting that it can be used before reacting to a stressful situation or to help fall asleep.

💡Cravings

Cravings refer to a strong desire for something, often related to addiction or intense longing. The script mentions that the breathing exercise can be used to deal with cravings, indicating its potential role in self-control and addiction management.

💡Anxiety

Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. The video script positions the 'Four Seven Eight Breath' as a powerful anti-anxiety measure, suggesting that it is more effective than commonly prescribed anti-anxiety drugs.

💡Heart Rate

Heart rate is the number of times a heart beats per minute. The script discusses how the breathing exercise can lower heart rate, which is one of the physiological changes that occur with regular practice, indicating its potential health benefits.

💡Blood Pressure

Blood pressure is the force exerted by blood against the walls of the blood vessels. The video script mentions that the breathing technique can help lower blood pressure, which is a significant health benefit, especially for individuals with hypertension.

💡Digestion

Digestion is the process by which food is broken down in the body to be absorbed and used for energy. The script states that the breathing exercise improves digestion, suggesting a link between breathing techniques and gastrointestinal health.

💡Practice

Practice refers to the act of performing an activity repeatedly to improve or maintain proficiency. The video script encourages regular practice of the 'Four Seven Eight Breath' to experience its full benefits, emphasizing the importance of consistency in achieving physiological and psychological changes.

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