Badrinath Gella teaches the 4-7-8 breathing technique, developed by Dr. Andrew Weil: inhale for four seconds, hold for seven, exhale for eight through pursed lips. Do it for at least 20 cycles to relax and sleep better.
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Namaste. Do you struggle to relax and fall asleep at night? Here is a simple breathing exercise or technique which is developed by Dr. Andrew Weil, is called 4-7-8 breathing. This is a simple breathing technique which will help you to relax you completely and take you to the deeper states of your sleep. So let us see how to practice 4-7-8 breathing. Before that, my name is Badrinath Gella. I am the founder of Conscious Breathing Hub. Where we all come on live and practice all the breathing techniques to improve our overall health. If you want to be part of our community, do contact us. Let us see how to practice 4-7-8 breathing. Before you practice any breathing techniques, make sure your spine is erect, you are completely relaxed. You can either sit on the mat or you can sit on the chair. So here, 4-7-8 means 4 counts, 4 seconds inhalation, 7 seconds holding, 8 seconds exhalation. We have to exhale slowly. We have to repeat this sequence for several times to find that calmness, to find that stillness within our body. So let us see how to practice this. While exhaling, you can either use your nose or you can also exhale from your mouth. Let's begin the practice. Let me demonstrate you first. Inhale for 4 counts. Hold for 7 counts. Exhale for 8 counts. Relax. So we have to repeat these cycles for several times. Let me count. And while you are exhaling, you can also exhale from your mouth, but do not open your mouth completely. You have to just make little space between your lips, pursed lips, and you have to exhale like this. So let's do it again. Keep your eyes closed. Inhale, 1, 2, 3, 4. Hold, 1, 2, 3, 4, 5, 6, 7. Exhale, 1, 2, 3, 4, 5, 6, 7, 8. Inhale, 1, 2, 3, 4. Hold, 1, 2, 3, 4, 5, 6, 7. Exhale, 1, 2, 3, 4, 5, 6, 7, 8. Inhale, 1, 2, 3, 4. Hold, 1, 2, 3, 4, 5, 6, 7. Exhale, 1, 2, 3, 4, 5, 6, 7, 8. Slowly relax and open your eyes. So you can repeat these cycles for at least 20 times to see the maximum benefits. I hope you found this video useful. This is one of the important breathing and research-backed breathing, breathing exercise. So you can practice in everyday life. If you like this video, do not forget to subscribe to our channel. If you want to be part of our community, please let us know in the comment box. Thank you. See you again. Namaste.
