Before I turned 40, I slept like a baby. Even after I became a parent, I was still somehow able to drift back off to sleep following the frequent nightly interruptions. My daughters are older now and sleep soundly, but, unfortunately for me, the tables have turned: now I’m the one who wakes up in the middle of the night. At 44, I’ve been experiencing nightly cortisol (stress hormone) spikes, which are commonly associated with the perimenopause. I typically find my sleep is now broken between 1am and 4am, which is unbelievably frustrating.
Meet the 4-7-8 breathing technique
If you’ve ever experienced insomnia or sporadic broken sleep patterns, you’ll be familiar with unpleasant side effects such as fatigue and low mood. At first, I tried all sorts to bring my cortisol levels down, from drinking soothing tea to reading instead of screen time before bed – to no avail. The only thing that made an impact was the 4-7-8 breathing technique – recommended to me by Belén Fernández from Amuna Vitality Clinic, who is an osteopath and physiotherapist specialising in nervous system regulation. It involves simply breathing in for four seconds, holding the breath for seven seconds, and then exhaling for eight seconds. “If exhaling in eight is too difficult at the start, you can just breathe out to match your initial capacity,” Fernández adds.
The importance of activating your vagus nerve
The vagus nerve plays a large role in the healthy functioning of your nervous system, and the 4-7-8 breathing technique helps to stimulate it. The method may be even more helpful to those who lead busy lifestyles and feel stressed and anxious as a result. Other ways to stimulate the vagus nerve include gargling, breathwork, chanting and humming. These exercises can help you sleep more peacefully, while also regulating your mood overall.
Remember the 3-2-1 rule
Another easy formula to remember when attempting to improve your sleep is the 3-2-1 rule. Stop eating three hours before you go to bed, stop drinking two hours before you go to bed, and put all devices away at least one hour before turning in.
