The digital revolution in the 21st century has made it more difficult to get adequate amounts of sleep, especially with the constant need to stay “online” for as long as possible in the day.
However, Will, one of the biggest believers in the overall ability of breathing exercises to combat stress, anxiety and insomnia, believes that this can be remedied with a simple breathing exercise.
“Breathing forcefully affects physiology and thought processes, including mood,” Will wrote on his website.
Will uses this philosophy in his well-known “4-7-8 breathing exercise,” also called “relaxation breathing,” which promotes better sleep. Will describes it as a “natural tranquilizer for the nervous system,” moving the body into a state of calm and relaxation. .
• How do you perform the 4-7-8 exercise?
The Will technique in this exercise is shockingly simple, takes no time, and can be done anywhere in just 5 steps. Although it can be done in any position, it is recommended to sit with a straight back when learning this exercise.
Weil explains the need to “place the tip of the tongue over the tissue behind the upper front teeth and keep it there throughout the entire process, then exhale through the mouth, trying to purse the lips slightly,” and this is followed by a 5-step procedure:
1. Exhale completely through the mouth, making a sort of soft sound.
2. Then close the mouth and inhale quietly through the nose, counting from 1 to 4.
3. Hold your breath and count from 1 to 7.
4. Exhale fully through the mouth in the previous position and count from 1 to 8.
5. Do this cycle 4 times to enter a state of complete relaxation and deep sleep.
Weil stresses that the most important part of this process is holding the breath, because stopping the breath after inhaling will allow oxygen to fill the lungs and then circulate throughout the body, and this is what produces a state of relaxation in the body.
