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This is the 4-7-8 breathing technique that helps combat insomnia

12% of the Spanish population suffers from chronic insomnia, while a third of the population suffers from it occasionally and to this we must add that 30% claim to wake up with the feeling of not having slept well or enough. This is one of the main reasons why fighting insomnia is among the main concerns of the Spanish population.

To put it into practice you will have to adopt a comfortable position when sitting and place the tip of your tongue just behind your upper front teeth. As for the breathing scheme that you should focus on, it is this one that we detail below:

  • Completely empty your lungs of air and then inhale silently.
    through the nose for 4 seconds.
  • Then hold your breath for about 7 seconds.
  • Exhale forcefully through your mouth, closing your lips and making a noise.
    ‘hissing’ for 8 seconds.

As you gain practice with this cycle you can repeat it up to 4 times, but if you are simply getting into it, it is best to repeat it two to three times until you have practice with this technique.

What benefits does this technique have?

Although there is little clinical research on this technique in
concrete, Yes, there are many users of this respiratory technique who have been satisfied with the results.

To all this, we must add several studies that support that deep breathing techniques have a positive impact on reducing anxiety and stress levels. One of them is included in a 2011 review article in the Health Science Journal, which lists some of the health benefits of this type of controlled deep breathing:

  • Anxiety reduction
  • Reduction of asthma symptoms in children and adolescents
  • Decreased fatigue
  • Better stress management
  • Reduced hypertension
  • Improves migraine symptoms

Regarding the specific benefits of this technique, It is known to help in ways similar to meditation, to calm the mind and leave worrying thoughts aside. This will help you fall asleep more quickly and avoid a bad rest due to stress.

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