If you have problems falling asleep, you should try the 4-7-8 method. We'll tell you what it is all about.
Table of contents
- How should the 4-7-8 method help you fall asleep?
- How does the 4-7-8 attack technology work?
- What can breathing be used for?
For many people, sleeping is one of the most relaxing methods to recharge your batteries or get well again. Unfortunately, there are more and more people who have problems falling asleep.
Brooding, thinking about problems or just too much stress - there are many causes for relief problems. Many then use natural sleep helpers such as valerian, bananas, lavender or lemon balm. But often they do not lead to the desired success - namely to fall asleep.
A special breathing technique is to be remedied. The 4-7-8 method should have a relaxing effect, so that you can find your sleep faster and easier. But what exactly is behind it? We tell you.
How should the 4-7-8 method help you fall asleep?
The 4-7-8 method is a certain breathing technique that is due to an old tradition from yoga. Dr. Andrew Weil, founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, developed the 4-7-8 method.
The parasympathetic nervous system is activated, which is responsible for our rest and digestive mode, and at the same time switched off the sympathetic nervous system that triggers our stress response. The result: the body relaxes and you should fall asleep faster.
How does the 4-7-8 attack technology work?
You can apply the 4-7-8 method in the evening to fall asleep or at night when you suddenly wake up and want to fall asleep again. It is important that the tip of the tongue lies directly behind the upper front teeth on the gums. Then you should proceed as follows:
- Closes your mouth and breathe in through the nose for four seconds.
- Try to stop your breath for seven seconds.
- Then exhale with an audible sound for eight seconds.
- Repeat the whole thing a few times and stay relaxed.
What can breathing be used for?
Since the 4-7-8-ATEMTechnik brings the body relaxed and in a stop, you can not only use it as a sleep aid, but also to help in other situations.
For example, you can use them to ward off cravings or to come back to rest in the event of tantrums. The breathing technique also helps with anxiety, panic attacks or for stress management. You can also install the technology as a routine in your everyday life. For stressed people, for example, it can help to take a deep breath and use the 4-7-8 method.
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Important NOTE:This article only serves the information and does not replace a medical diagnosis. If uncertainties, urgent questions or acute complaints arise, you should contact your doctor or ask for advice in the pharmacy. Medical on -call duty can be reached via nationwide number 116117.
