Do you struggle to fall asleep at night? You’re not alone. For many lying awake, counting the minutes until morning can feel like an endless battle. But according to cardiologist Magdalena Perelló, a simple breathing technique could be the solution you’ve been looking for.
The method she recommends is also a tool for improving overall health. Backed by science and widely endorsed by experts, this practice offers profound benefits, from reducing stress to promoting heart health.
The 4-7-8 breathing method and the science behind it
The technique is called 4-7-8. Here’s how it works:
- Inhale deeply through your nose for four seconds.
- Hold your breath for seven seconds.
- Exhale slowly through your mouth for eight seconds.
Repeating this pattern a few times helps activate the parasympathetic nervous system, which induces relaxation and lowers heart rate. By focusing on your breath, you shift your body from a state of alertness to one of calm, making it easier to drift off to sleep.
While falling asleep faster is a significant benefit, the 4-7-8 method offers more than just quick relaxation. Dr. Paralló explains that it can also:
- Reduce anxiety: Controlled breathing helps calm the mind and manage stress.
- Lower cortisol levels: Chronic stress can lead to various health issues, including weight gain and high blood pressure. This technique helps keep cortisol in check.
- Support heart health: A slower heart rate and reduced blood pressure mean less strain on the heart, lowering the risk of cardiovascular disease.
These benefits go hand-in-hand with improved mental clarity and emotional balance.
Why good sleep matters for your health
Getting a good night’s sleep—between seven and nine hours for most adults—is crucial for physical and mental well-being. During sleep, your heart rate and blood pressure drop, allowing your cardiovascular system to recover. Chronic sleep deprivation, on the other hand, increases the risk of hypertension, heart disease, and strokes.
Sleep also strengthens your immune system by promoting the production of infection-fighting proteins called cytokines. It enhances cognitive function, improving memory, focus, and decision-making skills. Having poor sleep night after night can lead to irritability, heightened anxiety, and a greater risk of depression.
Adequate sleep also plays a critical role in regulating hormones that control hunger and metabolism. The lack of sleep can disrupt these hormones, leading to weight gain and an increased risk of metabolic disorders like diabetes.
The path to better sleep nights
Apart from implementing the 4-7-8 method recommended by Dr. Parelló, you can practice other healthy sleep habits, like sticking to a consistent bedtime, minimizing screen time before bed, and creating a calming environment to favor sleep. Small changes like these can greatly enhance your sleep quality and you can start seeing changes soon.
Ready to adopt the 4-7-8 technique? Test it out and start enjoying restful nights of sleep while investing in your long-term health. With this simple trick, you can let your breath guide you to a peaceful slumber.