Summary: Sleep can be fleeting in our fast-paced world. Unfortunately, many people treat insomnia with prescription medications or an endless train of supplements. There may be a better way: combining pink noise with 4-7-8 breathwork.
Sleep has become a luxury in our fast-paced, hyper-connected world. We are always on. So even when we try to relax at the end of the day, success can be fleeting. And the more some people chase it, the more elusive it becomes. That can lead to insomnia.
A bout of insomnia every now and again isn’t a big deal. But consistent insomnia can lead to a state of physiological ‘red-lining’, a state in which the nervous system simply can’t dial it back. So what is a person to do?
The Maloca Sound philosophy invites looking at the intersection of ancient wisdom and modern biohacking. We don’t believe that more supplements or prescription medications are the best solution. For some people, getting a good night’s sleep is more about recalibrating the internal frequency than anything else. How? With a powerful, non-invasive sleep stack that combines 4-7-8 breathing with pink noise.
Helping Your Brain Wind Down
Before getting into the ‘how’ of biohacking your sleep, it is important to discuss why it’s necessary. The human brain operates at different frequencies throughout the day. During the evening hours, and especially just before you’re ready to go to bed, your brain must transition from fast-paced beta waves to slower alpha, theta, and delta waves.
If it doesn’t successfully make that transition, you will have a hard time falling asleep. And even when you do fall asleep, entering into the restorative rapid eye movement (REM) sleep won’t be easy.
Now, here’s why 4-7-8 breathwork and pink noise are helpful:
- 4-7-8 Breathwork – The 4-7-8 technique is well known in breathwork circles. It is a rhythmic breathing pattern that activates the parasympathetic nervous system (PNS). By lengthening your exhalation and holding your breath, you are telling the PNS to take over. It lowers your heart rate and reduces cortisol levels.
- Pink Noise – White noise is commonly recommended for sleep problems. But pink noise is its more sophisticated and bio-optimized cousin. It isn’t as harsh as white noise because it filters higher frequencies. Pink noise creates a deeper and more natural soundscape that can actually sync with brainwaves to increase sleep duration.
By combining 4-7-8 breathwork with pink noise, it is possible to settle the brain just before sleep. A settled brain will allow you to fall asleep more quickly and stay asleep for longer. Best of all, it’s easy to learn.
A 4-Step Protocol Anyone Can Master
You can biohack your own sleep by developing a routine based on a common four-step protocol that anyone can learn. Think of it as a ritual designed to be performed just after you have climbed into bed. It starts with setting your soundscape.
1. Choose a Pink Noise Source
It is critical that you choose pink noise rather than white noise. You can find apps that do the trick. Activate the sound source but keep the volume at a comfortable level. You want it to feel like a background texture – loud enough to be heard, but not so loud as to feel intrusive.
2. Find a Comfortable Position
Finding a comfortable position is next. Do not underestimate the value of this part of the protocol. A comfortable position will help you relax and find that place where you are ready to sleep.
Many people lie flat on their backs. They place one hand on the chest and the other on the belly. Doing so allows you to feel your chest and stomach as you breathe. Given that 4-7-8 breathing is diaphragmatic in nature, being able to feel yourself breathe will help.
3. Begin the 4-7-8 Sequence
The 4-7-8 breathing sequence is easy enough to master. Here is how it works in three simple steps:
- Inhale (4 seconds) – Inhale gently through your nose, filling your lungs. As you do, visualize the pink noise filling your lungs with a steady, calming energy.
- Hold (7 seconds) – Hold your breath for 7 seconds. This is the most critical biohacking component as far as heart rate is concerned. As you hold, allow the pink noise to anchor your focus so that your mind doesn’t wander.
- Exhale (8 seconds) – Exhale through your mouth as forcefully as you can without disrupting the flow. Try to make a ‘whooshing’ sound as you do. Note that the length of your exhalation should be exactly twice the length of your inhalation.
This type of breathing takes some getting used to. With enough practice, you should be able to master the length of time for each step without having to think about it.
4. Complete the Loop
Complete the loop by repeating the 4-7-8 cycle four times. This is enough to get you started. But with enough practice, you will eventually be able to complete the loop eight times. Completing eight cycles should help your brain downshift so that you’re ready for sleep.
Optimizing for REM and Deep Sleep
One thing to understand about this combination is that it’s not designed just to knock you out. It ensures you enjoy quality sleep every single night. Therefore, there are three things to pay particular attention to:
- Consistency – Humans are creatures of habit because our brains are wired that way. Therefore, consistency is the key. The idea behind combining breathwork pink noise is to create a Pavlovian response of sorts. After a few weeks of practice, your brain should recognize the sleep cues you are giving it, thereby allowing you to fall asleep faster and stay asleep longer.
- Temperature – Biohacking your sleep requires a cool environment. Turn down the temperature, aiming for about 65°F.
- Blue Light – Avoid exposure to blue light for at least 30 minutes prior to sleep. Also make sure the device you use for your pink noise has a timer that will shut it off automatically. The last thing you need is a glowing device disturbing your sleep in the middle of the night.
Insomnia doesn’t have to be a foregone conclusion. It does not have to determine your ability to rest during the overnight hours. If you are struggling with sleep, we invite you to look more into breathwork pink noise. A combination of pink noise and the 4-7-8 breathing technique might be exactly what you need.
FAQs
Why is pink noise better for sleep than white noise?
Pink noise tends to be more conducive to sleep because it filters out higher frequencies that can sound harsh and disturbing. Pink noise creates a more balanced and natural sound.
Will congestion impact breathwork?
Congestion can be a problem if you can’t breathe through your nose. However, with 4-7-8 breathwork you can always inhale through slightly pursed lips.
How long does it take for this technique to work?
As they say, your mileage may vary. Most people experience some psychological relaxation the first time they try it . But addressing chronic insomnia could require seven to fourteen days of practice.
Why is the hold section so important in 4-7-8 breathing?
Holding for seven seconds allows the body to fully saturate the bloodstream with oxygen. This triggers the vagus nerve, telling your parasympathetic nervous system to move out of ‘fight or flight’ mode and into ‘rest and digest’.
