The Power of Breathing
The Power of Breathing
Change your breathing, change your sleep.
Sleep is not a passive or inactive state nor merely the absence of wakefulness, but an active process where significant changes occur in bodily functions and crucial mental activities take place, essential for physical and psychological balance. This state is characterized by low levels of physiological activity, such as blood pressure and breathing, and a reduced response to external environmental stimuli.
Although the exact reasons why we sleep are still not fully understood, some theories suggest that sleep allows for the recovery of bodily functions, memory consolidation, and energy conservation.
What we do know is that during sleep, we go through five stages: 1, 2, 3, 4, and REM (Rapid Eye Movement). When we close our eyes and relax, we enter stage 1 of sleep, known as drowsiness. In this stage, muscles begin to relax, breathing becomes regular, and the electroencephalogram (EEG) shows slower brain activity, similar to that observed in the REM stage. During the first half of the night, deep sleep stages predominate, while during the second half, stages 2 and REM are more common. It is crucial to spend adequate time in each sleep stage since each one provides specific physical or mental restoration necessary for daily functioning.
Interrupted sleep problems affect many people, regardless of gender or age. According to the World Health Organization, globally, about 40% of the population experiences poor sleep. Sleep quality can be influenced not only by diet, work activity levels, daily habits, or mental health, but also significantly by breathing during sleep.
A prominent figure in the field of integrative medicine and author of several bestsellers, Dr. Weil is a strong advocate of the benefits of holistic breathing practices to combat stress and anxiety. He mentions, “Breathing strongly influences physiology and thought processes, including moods. Simply focusing your attention on your breathing, without doing anything to change it, can move you in the direction of relaxation.”
4-7-8 Sweet Dreams
A breathing technique called the "4-7-8 exercise" has recently revolutionized sleep research. It is a new type of practice that is simple, useful, and highly effective for those struggling to fall asleep. Regular practice of this technique can facilitate relaxation, which is beneficial in situations of insomnia or high tension. Therefore, if tomorrow you face a crucial day full of work meetings or a difficult university exam and you have already spent some time counting sheep, reading books, and tossing and turning trying to sleep, but still can't, we recommend trying this technique.
Before attempting it, consider the following key points to facilitate the exercise:
- Separate meals from sleep: Experts recommend having dinner at least 90 minutes before going to bed, with a meal that does not cause heavy digestion. It is also advised not to go to bed hungry, as this would not help with rest either.
- Go to bed when you feel sleepy (and not before): Forcing sleep makes you stay awake while watching the clock, worrying about how tired you will feel the next day.
-Prepare for sleep as you normally would: Using the bedroom only for sleeping is fundamental. Avoiding excessive light or extreme temperatures in the room is essential for good sleep.
With these points in mind, here we go:
You can practice the 4-7-8 breathing technique anywhere, but remember that if you are trying to fall asleep, the bed is the best place to do it. This way, your body can more quickly associate the feeling of relaxation with the place and the experience. When learning for the first time, try repeating it at least twice, but you can do it as often as you like. Only perform four cycles in a row at first. Once you get used to it, you can work up to eight cycles. You may experience some dizziness or a continuous urge to yawn; this is common at first and will pass with time.
1. Place the tip of your tongue against the tissue behind your upper front teeth. Keep it there for the entire exercise.
2. Exhale completely through your mouth, making a whooshing sound as you do so.
3. Close your mouth and inhale quietly through your nose to a mental count of four.
4. Hold your breath for a count of seven.
5. Exhale completely through your mouth to a count of eight, making the same whooshing sound as in step two.
6. This completes one cycle of the exercise. Repeat it three more times for a total of four cycles.
In short, inhale for four, hold for seven, and exhale for eight. You should inhale through your nose and exhale through your mouth slowly and consciously, focusing on the count. This way, your mind can only focus on one channel.
When you inhale while counting to four, you take in more oxygen. Then, by holding your breath for seven, you give the oxygen more time to reach your bloodstream. During the eight-count exhale, you slow your heart rate and release more carbon dioxide.
How does the practice affect your body?
The deep breathing practiced in the 4-7-8 technique helps calm the body by activating the parasympathetic nervous system. The automatic functions of your body, such as heartbeat and digestion, are controlled by your autonomic nervous system. This system has two parts: the sympathetic nervous system, which controls the body's response to stress, and the parasympathetic nervous system, which controls the body's rest and relaxation response. When you activate one of these systems, you suppress the other. This is why deep breathing is so effective in triggering the relaxation response.
Who should perform the 4-7-8 breathing technique?
Anyone who wants to improve their sleep. Everyone breathes, and everyone can benefit from becoming aware of their breathing and learning how to modulate and change their breathing pattern to greatly enhance the quality of their sleep.