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Mental Health
The 4-7-8 breathing exercise could be the trick to quality sleep
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<blockquote data-quote="Vince" data-source="post: 256250" data-attributes="member: 843"><p>Breathing techniques are designed to bring the body into a state of deep relaxation. Specific patterns that involve holding the breath for a period of time allow your body to replenish its oxygen. From the lungs outward, techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost.</p><p></p><p>Relaxation practices also help bring the body back into balance and regulate the fight-or-flight response we feel when we’re stressed. This is particularly helpful if you’re experiencing sleeplessness due to anxiety or worries about what happened today — or what might happen tomorrow. Swirling thoughts and concerns can keep us from being able to rest well.</p><p></p><p>The 4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. Proponents claim it can soothe a racing heart or calm frazzled nerves. Dr. Weil has even described it as a “<a href="https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf" target="_blank">natural tranquilizer for the nervous system</a>.”</p><p></p><p>The overall concept of 4-7-8 breathing can be compared to practices like:</p><p></p><ul> <li data-xf-list-type="ul"><strong>Alternate nostril breathing </strong>involves breathing<br /> in and out of one nostril at a time while holding the other nostril closed.</li> <li data-xf-list-type="ul"><strong>Mindfulness meditation </strong>encourages focused breathing while guiding your attention<br /> to the present moment.</li> <li data-xf-list-type="ul"><strong>Visualization </strong>focuses your mind on the path and pattern of your natural breathing.</li> <li data-xf-list-type="ul"><strong>Guided imagery </strong>encourages you to focus on a happy memory or story that will take your<br /> mind off your worries as you breathe.</li> </ul><p>People experiencing mild sleep disturbances, anxiety, and stress may find 4-7-8 breathing helpful for overcoming distraction and slipping into a relaxed state.</p><p></p><p>Over time and with repeated practice, proponents of 4-7-8 breathing say it becomes more and more powerful. It’s said that at first, its effects aren’t as apparent. You might feel a little lightheaded the first time you try it. Practicing 4-7-8 breathing at least twice per day could yield greater results for some people than for those who only practice it once.</p><p></p><p>[URL unfurl="true"]https://www.healthline.com/health/4-7-8-breathing[/URL]</p></blockquote><p></p>
[QUOTE="Vince, post: 256250, member: 843"] Breathing techniques are designed to bring the body into a state of deep relaxation. Specific patterns that involve holding the breath for a period of time allow your body to replenish its oxygen. From the lungs outward, techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost. Relaxation practices also help bring the body back into balance and regulate the fight-or-flight response we feel when we’re stressed. This is particularly helpful if you’re experiencing sleeplessness due to anxiety or worries about what happened today — or what might happen tomorrow. Swirling thoughts and concerns can keep us from being able to rest well. The 4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. Proponents claim it can soothe a racing heart or calm frazzled nerves. Dr. Weil has even described it as a “[URL='https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf']natural tranquilizer for the nervous system[/URL].” The overall concept of 4-7-8 breathing can be compared to practices like: [LIST] [*][B]Alternate nostril breathing [/B]involves breathing in and out of one nostril at a time while holding the other nostril closed. [*][B]Mindfulness meditation [/B]encourages focused breathing while guiding your attention to the present moment. [*][B]Visualization [/B]focuses your mind on the path and pattern of your natural breathing. [*][B]Guided imagery [/B]encourages you to focus on a happy memory or story that will take your mind off your worries as you breathe. [/LIST] People experiencing mild sleep disturbances, anxiety, and stress may find 4-7-8 breathing helpful for overcoming distraction and slipping into a relaxed state. Over time and with repeated practice, proponents of 4-7-8 breathing say it becomes more and more powerful. It’s said that at first, its effects aren’t as apparent. You might feel a little lightheaded the first time you try it. Practicing 4-7-8 breathing at least twice per day could yield greater results for some people than for those who only practice it once. [URL unfurl="true"]https://www.healthline.com/health/4-7-8-breathing[/URL] [/QUOTE]
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Mental Health
The 4-7-8 breathing exercise could be the trick to quality sleep
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