A travel expert has introduced a breathing technique to help passengers fall asleep on airplanes, despite uncomfortable conditions such as cramped seats and crying children. Dr. Rachel Keene revealed the 4-7-8 breath technique, which involves inhaling for four seconds, holding one’s breath for seven counts, and then exhaling for eight. By repeating this exercise for two minutes, passengers can slow their heart rate and signal to their body that it is safe to rest. This technique is based on an ancient yogic breathing method called pranayama and is designed to combat the “fight or flight” response in the body, leading to a more relaxed state conducive to sleep.
The 4-7-8 breathing technique works by calming the sympathetic nervous system, which is responsible for stress responses like increased heart rate and shallow breathing, and triggering the parasympathetic nervous system, which promotes relaxation. Integrative medicine specialist Dr. Melissa Young explained that yoga breathing techniques like these can help shift the mind away from worries and repetitive thoughts, allowing for a more peaceful state. This technique is not only effective for sleep on airplanes but can also improve heart rate variability and blood pressure in young adults, particularly those who do not suffer from sleep deprivation.
Sleeping on an airplane can be challenging due to factors like dry air, background noise, low lighting, and the upright posture that keep the brain in a semi-alert state. Dr. Keene highlighted the difficulties of falling asleep at 30,000 feet even when extremely tired. By using the 4-7-8 breath technique for a few minutes, passengers can help combat these challenges and prepare their bodies for rest. This breathing method is a way to shift the mind away from worries and focus on a calming activity, making it a helpful tool in achieving relaxation.
The 4-7-8 breath technique has roots in ancient yogic practices and is effective in calming the body and mind, making it easier to fall asleep in challenging conditions. Dr. Young explained that this method can help individuals focus on something other than their worries, ultimately leading to a more restful state. It is a safe and reliable technique compared to other methods like the viral “seatbelt hack,” which involves physically securing oneself to the seat to promote sleep. By using this breathing technique, passengers can enjoy a more peaceful and rejuvenating travel experience, even in less than ideal conditions such as on an airplane.
In conclusion, the 4-7-8 breath technique is a valuable tool for overcoming inflight insomnia and promoting relaxation in challenging environments like airplanes. By slowing the heart rate and calming the mind, this method can help passengers achieve a restful sleep even in uncomfortable conditions. Integrative medicine specialists like Dr. Young have highlighted the benefits of yogic breathing techniques for overall wellbeing and stress reduction. By incorporating simple practices like the 4-7-8 breath technique, individuals can improve their sleep quality and overall health, even during travel.
