Not long ago a friend had recommended this breathing technique when I admitted to feeling anxious. It worked almost instantly – partly, I think, because if we just take the time for a few deep breaths of any kind, we can quiet much of our inner turbulence.
Lately I’ve had some trouble staying asleep and for the last four nights have found myself inexplicably awake from 2:00am till 4:00am. Considering I normally get up at 5:00am you can see how this sleep pattern was a little off-putting.
Finally last night, after staring at the clock as it digitally ticked from 2:16 to 2:47, I tried this method.
The 478 Breathing Technique
- Breath in fully for 4 seconds through your nose,
- Hold that breath in for 7 seconds,
- Exhale through the mouth for 8 seconds.
I remember completing the cycle four times last night. Even though I was super sloppy with my 8-second exhale—wanting to go too fast, eager for the next inhale—I was back asleep within minutes. Happily. Joyfully.
Watch the video and you’ll be able to add this easy technique to your arsenal of self-care practices that can help calm you any time of day.