How the 4-7-8 breathing technique will help you relax and sleep

Gradual muscle relaxation technique (“tension-relaxation”)

It is intended mainly for those who are often exposed to stress, endure heavy loads and therefore experience constant background physical stress. Sometimes this tension becomes so habitual that a person does not even feel it, but it prevents him from falling asleep. Muscle relaxation exercises help eliminate it. It consists of sequentially tensing and relaxing various muscle groups in the direction from the legs to the head. Exercise allows a person to feel the difference between a tense and relaxed state and allows one to achieve relaxation.

Each muscle group should be tensed strongly for 5 seconds and then relaxed for 30 seconds. The sequence is as follows:

–

right foot – muscles of the right leg and foot – right leg completely;

– left foot – muscles of the left leg and foot – left leg completely;

– right hand – right forearm and hand – right arm completely;

– left hand – left forearm and hand – left arm completely;

– abdominal muscles;

– chest muscles;

– back muscles;

- neck muscles.

The Tension-Relaxation exercise takes no more than 5 minutes and gives a good effect.

Treatment for sleep apnea

Treating patients with OSA and SCAS is a challenging task. If for ordinary uncomplicated snoring surgery helps in 80% of cases, then for OSAS and CSAS surgical treatment is contraindicated, since it is simply ineffective.

To help his patients, the doctor finds out in detail the symptoms of the disease and the reasons why sleep apnea occurred. Next, the specialist selects a treatment aimed at eliminating one, or often several, causes of apnea.

If breathing through the nose is impaired, the help of a surgeon may sometimes be required. In other cases (for example, in case of allergic breathing disorders), Nasonex hormonal drops are prescribed, which are allowed from the age of two.

For patients with a small or posteriorly slanted lower jaw, intraoral devices that move the jaw forward may be recommended during sleep.

The doctor will recommend that people who abuse alcohol, drugs and sleeping pills, as well as smokers, stop taking these medications and quit smoking.

Everyone, without exception, will benefit from gymnastics to train the pharyngeal muscles, as well as following recommendations regarding sleep hygiene. For example, you need to sleep with a raised headboard, and choose an orthopedic pillow for sleeping. The advice not to sleep on your back can be easily accomplished by sewing a tennis ball into your pajamas in the back area.

Most patients with sleep apnea syndrome (from moderate severity) require CPAP therapy. Its essence is as follows: before going to bed, the patient puts on a face mask connected by a soft hose to a special apparatus. The main unit of the device supplies air into the hose under slight pressure. The air stream, entering the pharynx, straightens the airways during inhalation and exhalation, so pauses in breathing stop. In patients suffering from central forms of apnea, CPAP therapy is usually not used, as it does not give the desired effect.

Dr. Buzunov’s program “Life with CPAP 30-60-90” is a comfortable adaptation to CPAP therapy and effective treatment of sleep apnea. Sign up by phone.

Currently, the center is equipped with improved Prisma Line CPAP machines from the new line of Weinmann - Loewenstein (Germany). Their use allows us to most effectively and comfortably treat the entire spectrum of breathing disorders in our patients.

Treating sleep apnea is challenging. In order not to harm the patient, therapy should be carried out in a specialized institution. Doctors at the Sleep Medicine Center at the Rehabilitation Clinic in Khamovniki (phone) will select an individual treatment regimen for you in the best traditions of Kremlin medicine. After completing the full course, you will get rid of apnea and maintain good health for many years.

Also on topic:

Anti-snoring clip for snoring and apnea
What is apnea syndrome, how can you suspect sleep apnea?
How respiratory arrest is treated at the Sleep Medicine Center

Preparatory activities

For a comfortable sleep, you need a properly selected mattress and pillow, comfortable conditions in the room.

When choosing bedding in a store, you should give preference to natural materials. They allow air to pass through well and absorb moisture. It is comfortable to sleep on such bedding; it is not cold in winter and not hot in summer. Also be sure to ventilate the room so that it is filled with the necessary oxygen.

Don't try to sleep on an empty stomach. It's extremely difficult. Before going to bed, you can eat a banana, an apple, or drink a glass of water or kefir.

Be sure to close the curtains and turn off any electronic devices that may make sound. If you can't sleep due to severe anxiety, turn on an audiobook or relaxing music.

Basic rules of breathing exercises

Breathing exercises for insomnia should be performed in bed. In this case, you should adhere to the following recommendations:

ventilate the room and leave the window open;
instead of tight clothing that restricts the movement of the chest, you need to choose a loose T-shirt made from natural fabrics;
The environment should be favorable for falling asleep. The lights should be dimmed and the computer and TV turned off;
you need to fully concentrate on the exercises, distracting from extraneous thoughts;
perform all actions with your eyes closed to relax faster;
increase the pace gradually. Increase the number of approaches daily;
control the correct execution of all actions by placing one hand on the chest and the other on the stomach;
do gymnastics alone, so that there are no distractions and the breathing rhythm is not disturbed.

Breathing exercises for sleep disorders

Somnologists are well aware that breathing exercises sometimes help with snoring. Thanks to special exercises that strengthen the muscles of the pharynx, the sagging of the soft tissues of the upper respiratory tract during sleep is reduced, which helps reduce its “noisiness.” This anti-snoring exercise is described in more detail.

True, before practicing such gymnastics, it is important to make sure that snoring is not complicated. In case of obstructive apnea syndrome (complicated snoring, sleep apnea disease), exercises most often do not allow complete elimination of snoring and other symptoms. In this case, it is important to seek help from sleep specialists.

Such help can be obtained at the Sleep Medicine Center at the Rehabilitation Clinic in Khamovniki.

Snoring, apnea, insomnia or other problems? Contact the Sleep Medicine Center at the Rehabilitation Clinic in Khamovniki. We will definitely help you! Ask questions and schedule a consultation by phone.

Contraindications

Breathing exercises are a common practice, but there are circumstances in which such exercises must be carried out with caution.

First of all, this applies to older people, who, while exercising, must carefully listen to their feelings. If exercise causes discomfort or pain, then you should not continue.

The second category of risk group is people suffering from diseases of the respiratory system (asthma, pneumonia, bronchitis, etc.). In this case, it is necessary to consult with your doctor, who will determine the advisability of exercise.

People suffering from respiratory or any other infectious diseases should practice breathing practices carefully.

The effectiveness of the described exercises also depends on the causes of insomnia. If disturbances in the quality of sleep are the consequences of diseases of the nervous system or internal organs, then you first need to get rid of them, and then start exercising.

Guided imagery technique

The guided imagery technique is especially good for people with a rich imagination. You need to focus on an imaginary image or picture whose content you like and calms you down. For some it is a leisurely dance, for others it is the sight of a burning candle or an image of a location (forest, coast). Keep your attention on what you imagine, don't get distracted, concentrate on the details. If you mentally sit on the bank of a river, watch the waves; if you look at the sky, watch the movement of the clouds. This will help you sleep.

When

I tried the technique of guided imagery, and the idea arose that this was a kind of lullaby for consciousness. A monotonous pleasant melody captivates, makes you listen, abstracts from reality and imperceptibly puts you into sleep. The same thing happens here, only it is not the sounds heard from the outside that lull you to sleep, but your own imagination. It’s quite difficult to explain, but it’s a fact that the exercise works.

In addition to the techniques described above, there are other, very numerous relaxation exercises that can be used with no less success. You can easily use them instead of looking for the strongest pills in pharmacies or brewing yourself a double portion of a sedative every night.

If you expect to fall asleep quickly and have a good night's sleep, also don't forget about sleep and bedroom hygiene. It is unlikely that you will be able to relax and visualize yourself if your back ache from an uncomfortable mattress, the TV is playing loudly behind the wall, and you drank coffee before going to bed. The Healthy Sleep Tips brochure provides tips to help you create the best conditions for quality rest.

And lastly: there are situations when a person has not just difficulty falling asleep, but chronic insomnia. In this case, there is only one recommendation. In this case, muscle relaxation exercises, guided imagery techniques and everything else are unlikely to give an absolute effect. You need to contact a somnologist who can understand the causes of the disorder and prescribe effective treatment.

The effect of breathing on sleep quality

Poor quality of sleep, and even more so its partial or complete absence, has a detrimental effect on well-being and health. We are talking about both immediate consequences - daytime lethargy, apathy, inability to concentrate, and long-term consequences - the occurrence of diseases of the nervous system. In some cases, of course, sleeping pills help, but constant use of such medications for chronic insomnia is dangerous. Moreover, you have to gradually increase the dosage.

In addition to addiction, frequent use of sleeping pills can lead to amnesia, poor coordination of movements, and problems with speech clarity. There is a high risk of overdose, the consequences of which can even be fatal.

Breathing exercises that will help restore quality of sleep are a publicly available practice that do not require financial investment or special skill. People of any age, gender, and physical fitness can do this kind of gymnastics. It does not require any equipment, special clothing or conditions. The only thing you need is the desire to forget about insomnia and patience.

It’s hard not to agree with the phrase from the famous movie: “All diseases come from nerves!” When we go to bed in the evening, it is not always possible to fall asleep quickly. The events of a difficult day, full of impressions, scroll through your head. We evaluate our reaction to them, worry about conflict situations, and make plans for tomorrow. In such circumstances, the brain simply cannot send signals to the nervous system that will allow the body to relax and fall asleep.

Breathing exercises will help you move away from memories of daytime events and experiences, and the nervous system will relax, smoothly transitioning into a healthy sleep.

Popular techniques

There are several breathing techniques to improve sleep. Some help you relax during stress, others help normalize breathing in the presence of any pathologies. Breathing exercises and a set of exercises differ in complexity and duration.

"On the count of 10"

A simple breathing exercise for sleep will help you fall asleep quickly.

Lie on your back. Slowly count to 10, while drawing the numbers in your imagination. When you inhale through your mouth - one number, when you exhale - another. Perform 2-3 cycles.

Breathe deeply and slowly, fully concentrate on your breathing.

"Through the nose"

An effective technique for improving sleep, healing and overall strengthening of the body.

How to do it:

Sit on a chair, back straight.
Close your right nostril and slowly inhale air.
Release your right nostril and exhale.
Repeat with the left nostril.

Perform 2-3 cycles.

Breathing “square”

The technique got its name due to the fact that all stages have the same duration. The technique helps quickly eliminate stress and anxiety.

Execution stages.

Lie on your back, relax.
Take a deep breath through your nose to the count of 4. Breathe with your stomach.
Hold your breath for 4 seconds.
Exhale through your nose for a count of 4.
Hold your breath and count to 4.

Do 3 repetitions. Gradually increase the time from 4 to 10 seconds.

"Delayed"

Holding your breath is a simple way to restore strength and calm the nervous system.

"Komarovsky method"

One of the new techniques helps restore emotional balance, cleanse the bronchi and lungs.

Take 15 calm breaths in and out through your mouth with a break of 5 seconds. Then breathe steadily through your nose, raising and lowering your arms.

"Method 4-7-8"

One of the most effective and popular methods for improving sleep quality, it helps you fall asleep in 1 minute. You can perform gymnastics in any position - sitting, standing, lying down.

How to do a sleep exercise.

Exhale deeply through your mouth. Pull in your stomach.
Inhale through the nose to the count of 4. Stick out your stomach.
Hold your breath and count to 7.
Exhale noisily on the count of 8.
Do 4 repetitions. After a month, you can gradually increase the number of repetitions to 8.

When breathing to fall asleep, the tongue is located behind the upper teeth, pressed against the tubercle on the upper palate.

Using the Color Sequence Method

This technique helps you move into the alpha state. It appears in a person during the period of falling asleep. Before you start the exercise, you need to set yourself that you will fall asleep on the color blue.

Before closing your eyes, imagine the color yellow. Say in your head: “I am heading towards the color yellow.” Next, imagine red and say the phrase again. This algorithm must be performed each time moving to a new color. There are about 7 of them to think about. The last one should be blue. You should linger on it the most.

This technique removes worries and leads to complete relaxation. The sleep after it is long and deep.