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Deep Breathing and Guided Imagery For Relaxation and Sleep: Deep Breathing Option 1: Dr. Andrew Weil's "4-7-8" Technique
Deep Breathing and Guided Imagery For Relaxation and Sleep: Deep Breathing Option 1: Dr. Andrew Weil's "4-7-8" Technique
The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no
equipment and can be done anywhere. Although you can do the exercise in any
position, sit with your back straight while learning the exercise. Place the tip of
your tongue against the ridge of tissue just behind your upper front teeth, and
keep it there through the entire exercise. You will be exhaling through your
mouth around your tongue; try pursing your lips slightly if this seems awkward.
Note that you always inhale quietly through your nose and exhale audibly
through your mouth. The tip of your tongue stays in position the whole time.
Exhalation takes twice as long as inhalation. The absolute time you spend on each
phase is not important; the ratio of 4:7:8 is important. If you have trouble holding
your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three
phases. With practice you can slow it all down and get used to inhaling and
exhaling more and more deeply.
Deep Breathing and Guided Imagery
for Relaxation and Sleep
1. Get comfy
Obviously, if you're in your bed, this is a non-issue. But if you're out and about,
get into the most comfortable position that's feasible (i.e., lean your seat back if
you're in your car; find the most comfortable chair in the conference room if
you're napping at work)
Now your arms: Feel them get heavy and relax, starting with your dominant side.
If you're right-handed, start with your right bicep and feel it relax. If it's not, tense
it fully and then let it go slack. Repeat the process with your hands.
Let your legs go limp. Feel your right quad sinking down, getting heavier and
heavier. Next your right calf, ankle, and foot. Repeat on the other side.
What you really want to avoid are any thoughts that involve movement ("I've got
to pick up that dry cleaning tomorrow"; "Did I remember to put out the
recycling?"). These actually prompt involuntary movement. You don't realize it,
but just thinking about something causes micro-contractions in certain muscles.
Bud Winter, author of "Relax and Win: Championship Performance," has some
tips for what to "think" of instead — and remember, you're holding this for 10
seconds straight:
First, we want you to fantasize that it is a warm spring day and you are lying in
the bottom of a canoe on a very serene lake. You are looking up at a blue sky with
lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate
on this picture and keep foreign thoughts out, particularly thoughts with any
movement or motion involved. Hold this picture and enjoy it for 10 seconds.
In the second sleep-producing fantasy, imagine that you are in a big, black, velvet
hammock and everywhere you look is black. You must also hold this picture for
10 seconds.
The third trick is to say the words "don't think ... don't think ... don't think," etc.
Hold this, blanking out other thoughts for at least 10 seconds.
And that's it. When you have a fully relaxed body and a mind that's still for 10-
plus seconds, you will fall asleep, period.
Deep Breathing and Guided Imagery
for Relaxation and Sleep
1. Lie down on a flat surface with a pillow under the head and pillows beneath
the knees. Pillows will help keep the body in a comfortable position.
2. Place one hand on the middle of the upper chest.
3. Place the other hand on the stomach, just beneath the rib cage but above the
diaphragm.
4. To inhale, slowly breathe in through the nose, drawing the breath down
toward the stomach. The stomach should push upward against the hand,
while the chest remains still.
5. To exhale, tighten the abdominal muscles and let the stomach fall downward
while exhaling through pursed lips. Again, the chest should remain still.
Practice this breathing exercise for 5–10 minutes at a time, around three to four
times each day.
Deep Breathing and Guided Imagery
for Relaxation and Sleep
Picture a setting that is calm and peaceful. This could be a beach, a mountain
setting, a meadow, or a scene that you choose.
Imagine your scene, and try to add some detail. For example, is there a breeze?
How does it feel? What do you smell? What does the sky look like? Is it clear, or
are there clouds?
It often helps to add a path to your scene. For example, as you enter the meadow,
imagine a path leading you through the meadow to the trees on the other side. As
you follow the path farther into the meadow you feel more and more relaxed.
When you are deep into your scene and are feeling relaxed, take a few minutes to
breathe slowly and feel the calm.
Think of a simple word or sound that you can use in the future to help you return
to this place.
Then, when you are ready, slowly take yourself out of the scene and back to the
present. Tell yourself that you will feel relaxed and refreshed and will bring your
sense of calm with you.
Count to 3, and open your eyes. Notice how you feel right now.
It may help to have an instructor or audio recording to follow. You can also use a
script (a set of written instructions), but hearing the instructions may be a better
way to relax into the process.