Metro News

The 4-7-8 method that could help you sleep

Published

4 years ago

September 17, 2022

admin

Falling asleep or coming down from anxiety might never be as easy as 1-2-3, but some experts believe a different set of numbers — 4-7-8 — comes much closer to doing the trick.

The 4-7-8 technique is a relaxation exercise that involves breathing in for four counts, holding that breath for seven counts and exhaling for eight counts, said Dr. Raj Dasgupta, a clinical associate professor of medicine at the University of Southern California’s Keck School of Medicine, via email.

Also known as the “relaxing breath,” 4-7-8 has ancient roots in pranayama, which is the yogic practice of breath regulation, but was popularized by integrative medicine specialist Dr. Andrew Weil in 2015.

How to put a crying baby to sleep, the scientific way

“What a lot of sleep difficulties are all about is people who struggle to fall asleep because their mind is buzzing,” said Rebecca Robbins, an instructor in medicine at Harvard Medical School and associate scientist in the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston. “But exercises like the 4-7-8 technique give you the opportunity to practice being at peace. And that’s exactly what we need to do before we go to bed.”

“It does not ‘put you to sleep,’ but rather it may reduce anxiety to increase likelihood of falling asleep,” said Joshua Tal, a New York state-based clinical psychologist.

How 4-7-8 works

The 4-7-8 method doesn’t require any equipment or specific setting, but when you’re initially learning the exercise, you should sit with your back straight, according to Weil. Practicing in a calm, quiet place could help, said Robbins. Once you get the hang of it, you can use the technique while lying in bed.

During the entire practice, place the tip of your tongue against the ridge of tissue behind your upper front teeth, as you’ll be exhaling through your mouth around your tongue. Then follow these steps, according to Weil:
Completely exhale through your mouth, making a whoosh sound.

Close your mouth and quietly inhale through your nose to a mental count of four.
Hold your breath for a count of seven.

Exhale through your mouth, making a whoosh sound for a count of eight.

Repeat the process three more times for a total of four breath cycles.

Keeping to the ratio of four, then seven and then eight counts is more important than the time you spend on each phase, according to Weil.

Not getting enough sleep? It could be making you more selfish

“If you have trouble holding your breath, speed the exercise up but keep the ratio (consistent) for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply,” his website advised.

What research shows

When you’re stressed out, your sympathetic nervous system — responsible for your fight-or-flight response — is overly active, which makes you feel overstimulated and not ready to relax and transition into sleep, Dasgupta said. “An active sympathetic nervous system can cause a fast heart rate as well as rapid and shallow breathing.”

The 4-7-8 breathing practice can help activate your parasympathetic nervous system — responsible for resting and digesting — which reduces sympathetic activity, he added, putting the body in a state more conducive to restful sleep. Activating the parasympathetic system also gives an anxious brain something to focus on besides “why am I not sleeping?” Tal said.

While proponents may swear by the method, more research is needed to establish clearer links between 4-7-8 and sleep and other health benefits, he added.

“There is some evidence that 4-7-8 breathing helps reduce anxious, depressive and insomniac symptoms when comparing pre- and post-intervention, however, there are no large randomized control trials specifically on 4-7-8 breathing to my knowledge,” Tal said. “The research on (the effect of) diaphragmatic breathing on these symptoms in general is spotty, with no clear connection due to the poor quality of the studies.”

A team of researchers based in Thailand studied the immediate effects of 4-7-8 breathing on heart rate and blood pressure among 43 healthy young adults. After participants had these health factors and their fasting blood glucose measured, they performed 4-7-8 breathing for six cycles per set for three sets, interspersed with one minute of normal breathing between each set. Researchers found the technique improved participants’ heart rate and blood pressure, according to a study published in July.

How to get to sleep the night before an early call or big event

“If you’re practicing some of these activities, what we do see is (an) increase in the amplitude of theta and delta (brain) waves, which indicate one is in the parasympathetic state,” Robbins said. “Slow breathing like the 4-7-8 technique reduces the risk of cardiovascular disease and type 2 diabetes and improves pulmonary function.”

What to expect

The 4-7-8 technique is relatively safe, but if you’re a beginner, you could feel a little lightheaded at first, Dasgupta said.

“Normal breathing is a balance between breathing in oxygen and breathing out carbon dioxide. When you upset this balance by exhaling more than you inhale, (it) causes a rapid reduction in carbon dioxide in the body,” he said. “Low carbon dioxide levels lead to narrowing of the blood vessels that supply blood to the brain. This reduction in blood supply to the brain leads to symptoms like lightheadedness. This is why it is often recommended to start slowly and practice three to four cycles at a time until you are comfortable with the technique.”

The more you practice the 4-7-8 technique, the better you’ll become, and the more your body and mind will incorporate it into your usual roster of tools for managing stress and anxiety, Dasgupta said. Some people combine this method with other relaxation practices such as progressive muscle relaxation, yoga, mindfulness or meditation.

How to tell if your stress levels are normal or the sign of something more

Unmanaged stress can rear its head in the form of sleep difficulties, Robbins said. “But when we can manage our stress over the course of the day (and) implement some of these breathing techniques, we can put ourselves in the driver’s seat instead of being victim to events that happen in our lives.”

CULLED FROM CNN

Metro News

NDLEA arrests South African woman with drug shipments, seizes large consignment of drugs at Lagos airport

Published

19 hours ago

October 11, 2026

admin

The National Drug Law Enforcement Agency (NDLEA) says its operatives have arrested a South African, Gebashe Sithandiwe Jessie, with 30 parcels of Thai Loud, a strain of cannabis, weighing 32.74 kilogrammes, at the Port Harcourt International Airport, Omagwa, Rivers State.

According to a statement issued on Sunday by the NDLEA Director of Media and Advocacy, Femi Babafemi, the drugs were concealed in two travelling bags.

The statement added that the suspect travelled from Thailand through Doha aboard Qatar Airways flight QR1431.

“She confessed to having previously trafficked through other African countries, and was expanding her route to Port Harcourt when she was caught.”

Similarly, NDLEA operatives at the import shed of the Murtala Muhammed International Airport, Ikeja, Lagos, intercepted a shipment of 354,000 tablets of Tapentadol 250mg weighing 307.20kg from Pakistan.

Babafemi said the consignment arrived aboard a Royal Air Maroc flight on September 29 and was placed under surveillance before a joint examination on Tuesday, October 6, uncovered the drugs in nine cartons.

In a separate operation at the Lagos airport, NDLEA officers intercepted 70 parcels of Colorado, a synthetic cannabinoid, weighing 75.90kg in six Ghana-Must-Go bags contained in a consolidated cargo from the United Kingdom.

The statement said the shipment was monitored after arriving on September 29.

A clearing agent, John Edrah, 54, was arrested on September 30, while an Uber driver, Taofiq Ajibola, 54, was apprehended while collecting one of the bags at a logistics company in Mafoluku, Oshodi.

The agency said Adetunji Adebayo and Kazeem Damola Dosunmu, 48, a clothing trader, were subsequently arrested when they came to collect the remaining five bags.

According to Babafemi, Ajibola said the drugs were sent by a UK-based associate, Lukman Sa’idu, while Dosunmu claimed his consignment came from another UK-based man identified as Yusuf.

In Cross River State, NDLEA operatives arrested 46-year-old Adama Inuwa at Iyala Nkun village, Ikom Local Government Area, on Sunday, October 4, following surveillance.

Babafemi said the operation led to the recovery of 181 bags of cannabis sativa weighing 1,100kg and 17.15kg of cannabis seeds.

In Edo State, officers intercepted a black Toyota Camry conveying 1,049 blocks of compressed cannabis weighing 702.83kg at Otuo, Owan East Local Government Area, on Monday, October 5.

The agency said Monday Orji, 52; Monday Lawal, 40; and Precious Uduegele, 20, were arrested in connection with the seizure.

In a separate raid at Asoro, off Sakponba Road, Benin City, operatives arrested 26-year-old Ojugo Mercy with 989 grammes of Loud, 13 grammes of Colorado and 83 grammes of methamphetamine.

In Ondo State, a 21-year-old suspect, Happy Endurance, was arrested at her hideout in the Shasha area of Akure on October 5, with 29 bags of cannabis weighing 290kg.

The statement added that a separate raid on an apartment at Oba-Ile, Akure, on the same day led to the arrest of 42-year-old Tunde Adebayo, with 35 bags of cannabis weighing 351kg.

In Taraba State, NDLEA operatives, supported by soldiers, arrested Abdulrasheed Mohamed, 31, and Abubakar Saidu, 37, at Chanchanji village, Wukari Local Government Area, on Friday, October 9.

Babafemi said the suspects were found with 166,200 tablets of tramadol 225mg weighing 107kg.

In Kano State, a stop-and-search operation along the Kano-Maiduguri Road on October 9 led to the arrest of 32-year-old Yahaya Musa with 24,990 capsules of tramadol, 50,000 tablets of diazepam and 22,000 tablets of Exol-5.

In Kaduna State, operatives on patrol along the Zaria-Kaduna Expressway arrested 29-year-old Mohammed Musa with 31 jumbo bags and 775 blocks of skunk weighing a combined 1,027kg.

The agency also arrested Musbau Balogun Adekunle in Orile, Lagos, on Tuesday, October 6, with 32.51kg of skunk and 52.65kg of cannabis seeds, bringing the total seizure to 85.16kg.

In Plateau State, NDLEA operatives raided the residence of 45-year-old Christian Chukwudi Uju at Rukuba Road, Jos, on Thursday, October 8, recovering methamphetamine, firearms and ammunition.

According to the statement, the items seized included 47 grammes of methamphetamine, two pump-action rifles, one locally made gun, 199 live cartridges, five rounds of 7.62mm ammunition and one round of 9mm ammunition.

The agency said its War Against Drug Abuse sensitisation campaign also continued across the country, with lectures delivered to students and staff of schools in Oyo, Ebonyi, Niger, Kano, Lagos and Ogun states.

Among the institutions reached were Progressive Grammar School, Tede, Oyo State; Eghugo Technical College, Afikpo, Ebonyi State; Baptist High School, Lambata, Niger State; and Ipara Senior and Junior Community Secondary School, Badagry, Lagos State.

Commending officers involved in the operations, NDLEA Chairman and Chief Executive Officer, Brig. Gen. Mohamed Buba Marwa (retd.), praised personnel of the Lagos, MMIA, PHIA, Taraba, Kano, Kaduna, Edo, Cross River, Ondo and Plateau Commands.

Babafemi said Marwa commended the officers “for their professionalism and intelligence-driven approach to the various successful operations” and urged them “to continue with the current balanced approach to the drug control efforts of the Agency.”

Metro News

NDLEA arrests 83-year-old ex-convict with Colorado, meth in Abia

Published

21 hours ago

October 11, 2026

admin

Operatives of the National Drug Law Enforcement Agency have rearrested an 83-year-old grandmother, Uloma Uchechi Sunday, with consignments of methamphetamine and Colorado.

The arrest comes barely a year after the grandmother was convicted of drug-related offences.

Uloma was first arrested on May 17, 2025, alongside her 32-year-old daughter, Chisom Uchechi, at the same residence.

This was disclosed in a statement issued on Sunday by the NDLEA Director of Media and Advocacy, Femi Babafemi.

According to Babafemi, the octogenarian was arrested on Wednesday, October 7, at her residence in Ite-Uzo, Umuaguma, Obingwa Local Government Area of Abia State, with the substances allegedly tied around her waist with a wrapper.

Her arrest followed credible intelligence indicating that she operated a notorious drug joint allegedly harbouring criminal elements terrorising the community.

During her first arrest in May, operatives recovered 50 grammes of methamphetamine, 522 grammes of skunk, 260 grammes of fresh cannabis leaves and 12 grammes of tramadol from the Uloma and her daughter.

According to the statement, “Both pleaded guilty and were sentenced to 12 months’ imprisonment or a fine of N200,000 each. They paid the fine and were released by the court”

The NDLEA spokesman alleged that the elderly woman returned to the illicit drug trade after her release.

“Undeterred, the notorious old woman promptly returned to the criminal trade and escalated the scale by setting up a drug joint where she harbours dangerous characters,” the statement added.

Metro News

Varsity lecturer dies after sex romp with prostitute in hotel room

Published

5 days ago

October 7, 2026

admin

A senior lecturer at the Edo State-owned Ambrose Alli University, Ekpoma, identified as Dr. Matthew Uwuigbe, has repeatedly died in a hotel room after an alleged sexual encounter with a 21-year-old commercial sex worker, identified as Angela Defa Jacob.

The incident, according to a report by Punch online, happened on Sunday at a hotel in the Mosco area of Ekpoma, Esan West Local Government Area of Edo State.

It was gathered that the lecturer had checked into the hotel with the sex worker and died moments after the romp.

Spokesperson for the Edo State Police Command, Eno Ikoedem, who confirmed the incident, said three persons have been arrested in connection with the incident.

She said, “On October 5, 2026, at about 8 pm, the command received a report that Matthew Uwuigbe, a lecturer at Ambrose Alli University, Ekpoma, had lodged at a hotel in Ekpoma and engaged the services of a 21-year-old sex worker, Angela Defa Jacob.

“He subsequently sent the woman to purchase water for him, and upon her return, she found him lying dead in the room.”

Ikoedem said the hotel owner, the manager and the sex worker are currently in custody while investigation continues. The corpse, she added, has been deposited at the Oriaifo Memorial Hospital mortuary.

The university’s Public Relations Officer, Otunba Mike Ade Aladenika, confirmed that Uwuigbe is a staff member of the institution, but said the incident occurred outside the campus.

“We are not denying that he is our staff, but whatever he did and what happened, it is his private life. The girl in question is not our student, and everything happened outside our institution,” he told the News outlet.