It’s 10PM and you’re in bed, trying to quiet your thoughts in the hope of falling asleep faster. You’ve tried counting sheep and listening to soothing music. You’ve even read a boring book, but nothing seems to work as your mind replays all the day’s stressful events before shifting to future responsibilities and obligations.
You toss and turn as you try to get comfortable, and all the while you’re putting pressure on yourself to get some zzzs. Before you know it, it’s nearly dawn, and you’ve spent another night feeling frustrated and anxious over your inability to fall asleep.
If you’re going through this right now, it’s likely that you’re dealing with high stress, which can have a negative impact on sleep. Most of us have gone through the same ordeal, and in a recent survey, 44 percent of adults said stress had caused them sleepless nights at least once in the previous month.
John Hopkins sleep expert, Luis F. Buenaver, Ph.D., says that being caught in the cycle of anxiety and sleeplessness can make your mind feel like it’s “running an engine in fifth gear all the time.” So to get better sleep, slow down with the 4-7-8 technique. It’s a simple yet effective way to calm the mind, helping you to fall and stay asleep all through the night.
The Link Between Stress and Sleeplessness
Stress and lack of sleep are closely linked, often forming a loop wherein high stress levels can get in the way of sleep, while inadequate sleep amplifies the brain and body’s vulnerabilities to stress. Anxious thoughts about work, finances, relationships, or health can cause your mind to race, making it difficult to fall asleep. Stress can also trigger cortisol and adrenaline production, which initiates the body’s ‘fight-or-flight’ response. These hormones can boost energy, keeping your body alert even when you’re supposed to be resting.
Meanwhile, lack of sleep can hinder your ability to manage stress and regulate your emotions. This is why you often feel like yelling, crying, or being overly aggressive after having a few sleepless nights. Sleeplessness also causes your body to produce more cortisol, which heightens feelings of anxiety and restlessness. To break this vicious cycle, find ways to reduce stress, and at night, try the 4-7-8 breathing technique to naturally lower your heart rate and melt away anxious thoughts.
The 4-7-8 Technique
Breathwork is not a new concept since it has been extensively used as a tool for stress management. Breathwork meditation like SOMA Breath, for instance, combines ancient yogi breathing techniques with brainwave music technology to clear the mind of negative thoughts, helping to reduce stress, improve emotional processing, and enhance mental resilience. In the same way, the 4-7-8 breathing technique acts as a soothing balm for the mind as it minimizes anxiety and helps you to fall asleep quicker.
Developed by Dr. Andrew Weil, a Harvard-trained medical doctor, this technique involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. To do this properly, sit or lie in bed, then empty your lungs of air. Start by breathing in through the nose, hold your breath, then exhale forcefully the mouth, making a ‘whoosh’ sound as you do so. Repeat this cycle at least four times every night for best results.
This may seem like such a simple exercise, but it has an immediate, relaxing effect since the long, forceful exhale shifts your body from ‘fight-and-flight’ to ‘rest’ mode. Research shows that the 4-7-8 technique not only helps to reduce stress and anxiety, but it can also lower heart rate and blood pressure, which leads to better coronary health.
Maximize the Relaxing Effects
When done correctly and regularly, the 4-7-8 technique can have a positive impact on your mental health, which results in better sleep and overall wellness. In addition to doing this breathing exercise during bedtime, consider doing 4-7-8 to de-stress during break times at work or whenever you’re feeling anxious or overwhelmed. Try tensing your muscles as you breathe in, then relax as you exhale. Visualize calming scenes or imagery while you hold your breath, and focus on the sensation as the air enters and leaves your lungs.
Don’t let stress get in the way of a good night’s sleep. Try the 4-7-8 technique to relieve stress, calm your mind, and fall asleep quicker. If persistent or severe sleep issues are interfering with your daily life, consult a sleep specialist for proper guidance and treatment.
