Matthew Mace

4-7-8 Breathing and 2Hz Binaural Beats for Sleep

/in , , /by

Rewire can help optimise your sleep with a mix of breathing exercises and binaural beats – here’s how.

Picture this: you head to bed at a good hour, you turn off the lights, and you’re ready to enter your dreams with open arms. But it doesn’t happen; you continue to lie there until you eventually fall asleep, exhausted, only to wake up feeling more tired than when you want to go to bed.

Approximately 1 in 5 people in the UK are not getting enough sleep, and a further 31% say they have insomnia. That’s a lot of people who struggle with sleep – especially when we need 7 to 9 hours of sleep each night, as stated by the Sleep Foundation, and that’s not counting the time in bed before falling asleep. 

Even if you don’t have issues falling asleep, getting even better sleep is vital – it allows you to wake up feeling rested; it’s when your muscles and body recover after a workout, and after a good night’s sleep, you’re more prepared to tackle the day. That could mean crushing an important meeting at work, or smashing a set of intervals.

So, today, we’re talking about sleep and how to optimise it.

This blog post will highlight two proven methods for better sleep – the 4-7-8 breathing exercise and binaural beats. We’ll also discuss how to add these to your sleep routine with the Rewire app for better overall sleep. 

What is 4-7-8 breathing?

If you’ve tried meditation before, then you’ve likely done 4-7-8 breathing exercises. 

4-7-8 breathing, also called “the relaxing breath,” alleviates stress and anxiety, decreases fatigue, improves stress management, and, the big one: helps you fall asleep. 

But how does it work? You exhale through your mouth to begin, then close your mouth and inhale through your nose, counting to 4. Hold your breath to the count of 7, then exhale through your mouth to the count of 8. That’s one breath. 

The 4-7-8 breathing technique activates the parasympathetic nervous system – this is responsible for rest and relaxation. When the parasympathetic nervous system is switched on, the sympathetic nervous system (fight vs. flight response) is suppressed. This allows you to better control your body’s response to stress, ultimately helping you fall asleep quicker.

What are binaural beats?

What goes in one ear, doesn’t go in the other. That’s right – we’re talking about binaural beats.

A binaural beat is when two different frequencies are played in each ear to create a perceived third tone, known as the “binaural beat.” Although considered an auditory illusion, the third beat is of a new frequency, and its frequency is the difference between the two beats, for example, if you listen to two beats, one at 200 Hz and one at 204 Hz, the third tone, the binaural beat, will be 4 Hz. Your brain activity starts to mimic that tone through a process of brain entrainment which can facilitate a change in mood, emotion and action. Headphones must be worn to hear a certain frequency (Hz) – listening without headphones will produce a single frequency, and it will not be binaural. 

So, the big question: why should you listen to binaural beats, and what effect does it have on sleep?

Binaural beats have been shown to reduce anxiety, encourage relaxation, induce a meditative-like state, and improve deep sleep. In fact, they’re so effective that binaural beats were found to significantly reduce anxiety in pre-operative patients, as stated in a 2005 study.

It’s important to note the different frequencies of binaural beats. For example, lower frequencies are greater associated with sleep, while high frequencies (13 Hz and higher) are linked to increased concentration, focus, and alertness. 

You can use the right binaural beat (Hz) at different times to facilitate certain states of relaxation, focus, and concentration. 

For more information on binaural beats, we suggest reading out 101 guide to Binaural Beats.

2 Hz binaural beats for sleep

Typically, a frequency of 1-8 Hz is thought to improve sleep. One study investigated the effect of sleep quality on fifteen young elite soccer players. The players listened to binaural beats between 2-8 Hz during sleep. Another group of sports students performed the same protocol but with no beats. Results found an improved perceived sleep quality in the soccer players.

In particular, 1-4 Hz is linked with deep sleep and relaxation – that’s helping you fall asleep quicker and makes sure you get the all-important deep sleep. 

The Rewire sleep recovery session (more on this below) uses 2Hz binaural beats to encourage deep sleep and relaxation.

The Rewire mindfulness and recovery protocol for sleep

The Rewire app has a mix of mindfulness and recovery sessions that use a mix of binaural beats and breathing techniques to help reduce stress and improve focus, whether that means achieving better sleep or simply reducing stress.

For example, you may choose our deep relaxation recovery session, which utilises 2 Hz beats and 5-10 breathing to calm the body and mind after a stressful day. But for the purpose of this article, let’s say you use the sleep recovery session…

Mindset Recovery – Sleep

The Rewire sleep mindset recovery session uses 2Hz binaural beats and 4-7-8 breathing to help you unwind and optimise your state for sleep.

The 2Hz frequency encourages relaxation, and the purposeful 4-7-8 breathing further alleviates stress and anxiety, decreases fatigue, and prepares your body for sleep.

Our users, on average, feel 32% more relaxed after using our sleep recovery session. 

We recommend implementing a recovery session such as Rewire sleep recovery to get better sleep.  

If you have Rewire downloaded on your mobile device, tap here to try ‘Sleep’.

Get better sleep with Rewire Fitness

Rewire can help optimise sleep by being part of your wind-down routine 30 to 60 minutes before sleeping. 

Start using the Rewire Fitness app for free, and begin feeling more relaxed for a good night’s sleep, eliminating the stressors and anxiety of everyday life so you can wake up feeling rested and ready to tackle the day, whatever that means to you.

References:

Abeln, V., Kleinert, J., Strüder, H.K. and Schneider, S., 2014. Brainwave entrainment for better sleep and post-sleep state of young elite soccer players–A pilot study. European journal of sport science, 14(5), pp.393-402. 

Mental Health UK. 2022. Sleep and mental health – Mental Health UK. [online] Available at: <https://mentalhealth-uk.org/help-and-information/sleep/> [Accessed 22 September 2022].

Padmanabhan, R., Hildreth, A.J. and Laws, D., 2005. A prospective, randomised, controlled study examining binaural beat audio and pre-operative anxiety in patients undergoing general anaesthesia for day case surgery. Anaesthesia, 60(9), pp.874-877.

Pandekar, P.P. and Thangavelu, P.D., Effect of 4-7-8 Breathing Technique on Anxiety and Depression in Moderate Chronic Obstructive Pulmonary Disease Patients.

Suni, E., 2022. How Much Sleep Do We Really Need? | Sleep Foundation. [online] Sleepfoundation.org. Available at: <https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.> [Accessed 22 September 2022].

Tindle, J. and Tadi, P., 2021. Neuroanatomy, parasympathetic nervous system. In StatPearls [Internet]. StatPearls Publishing.

Weil, A., 2017. Three breathing exercises. DrWeil. Com.

JOIN FREE TODAY

Matthew Mace

Eliud Kipchoge Breaks his Own World Record in The Berlin Marathon

/in /by

If one man can prove that no human is limited, it’s Eliud Kipchoge. On Sunday, Kipchoge broke his record in the marathon by 30 seconds, setting a new world record of 2:01:09. Kipchoge raced through the streets of Berlin, passing iconic landmarks at a blistering pace, and dropping all other runners and once again, going to war with himself to achieve the seemingly impossible. 

The Berlin marathon is known for its flat design, similar to the Chicago marathon, squeezing thousands of runners into the narrow streets. It’s so flat that many Americans and other runners travel to Berlin to set a Boston marathon qualifying time. It’s also why it attracts some of the greatest runners of our generation and no doubt future generations to follow.

Kipchoge set the previous world record just four years ago in 2018, running an impressive time of 2:01:39. No other runner so far has been able to break the record, only Kipchoge, knocking an impressive 30 seconds off his previous time. 

You may also remember the breaking 2 attempt back in 2019 where Kipchhoge ran a 1:59:40, but the time is not officially recognised as it was not against official competition. They also designed their own track in Vienna and used specially made Vaporfly shoes (although the shoes would now be legal). 

There’s a great documentary on the first breaking 2 attempt run around the Formula 1 track in Monza. It provides an insight into the science, mindset, lifestyle of the athletes, and more! 

What’s next for Kipchoge? 

When asked if he would attempt a sub two-hour marathon in Berlin in 2023, Kipchoge responded by saying, “let us plan for another day. I need to celebrate this record and have to realise what happens. Just roll and see what happens. There is still more in my legs. I hope the future is still great. My mind is still moving, the body still absorbing the training.” 

Whatever’s next, it’s going to be exciting. Will Kipchoge attempt a sub 2-hour marathon at Berlin? Is it possible to break the 2-hour mark once more? I guess we’ll have to wait and see to find out – but one thing’s for sure, you’re not going to want to miss it. 

Banner Photo Credit: TOBIAS SCHWARZ

Try Rewire Fitness for free and train your mind to tackle the hardest of challenges. It may not be a sub 2-hour marathon; it could be a half marathon, ironman, ultra event, or even an important meeting at work.  

Matthew Mace is an avid cyclist, runner, and freelance content writer with a keen interest in psychology and injury. He studied sport and exercise at Durham University and now writes about cycling,  wellness and mental fitness.

JOIN OUR COMMUNITY FOR FREE

Matthew Mace

Spanish Women’s Football Players Withdraw From The Team Over Emotional Well-Being Concerns

/in /by

The Spanish women’s international team have temporarily reassigned from international play unless head coach, Vilda, is dismissed for negatively impacting the emotional and mental health of the players. And while the exact reason behind their withdrawal is unknown, team Captains said they had simply “transmitted the feelings of the players” and that there had been “false leaks.” 

This comes as part of a trend over the last few years of more athletes, and sports teams standing up for their mental health and emotional well-being. High-level sport is a pressure cooker of emotion – one that is constantly boiling and waiting to boil over. Athletes not only need a resilient mindset, but a good team around them to support them mentally, emotionally, and physically. 

But how did the events transpire? 

On Thursday evening, fifteen players sent letters to the federation informing them of the situation and the effect it’s having on their mental and emotional states. Players wrote, “I do not currently consider myself to be in a condition to be chosen for the national team, and I ask not to be called up until the situation is resolved.” 

The team is looking for internal changes to be made. One of the players and team captain, Jennifer Hermoso, mentioned how “We are defending our team. We transmit a message of general discomfort, each one is consistent in what she does. But when the player enters the field of play, nothing else is thought of.” 

The Spaniards are defending their team and players, but what do the Spanish football association have to say about the situation? 

What did the Spanish football association have to say?

The Spanish Football association said it “will only have committed footballers.” They mentioned how youth players would be fielded if needed, and labelled the idea of pressuring the coaching team, and the general behaviour of the team, to be “far from exemplary…” 

Is this the right approach from the association and from the coaching squad? We don’t know the full story so we can’t make a conclusion. But we know one thing for certain: the mental and emotional health of the players should be the top priority. That’s a non-negotiable. 

Matthew Mace is an avid cyclist, runner, and freelance content writer with a keen interest in psychology and injury. He studied sport and exercise at Durham University and now writes about cycling,  wellness and mental fitness.

Join for Free Today!

Mental Fitness Training
Matthew Mace

Mental Fitness Training: A Basic Guide for Beginners

/in , , /by

What is mental fitness training, and who is it for? Here’s what you need to know. 

These days, the phrase “mental fitness” is thrown around more than a basketball in the final quarter of an NBA finals game.

Despite this, very few people know what mental fitness actually means. 

Mental fitness is your state of mental well-being – your ability to make good decisions, your awareness, and how you respond to the complexities of life.

When you achieve optimal mental fitness, you may catch yourself humming a song, looking forward to your next workout, and feeling less exhausted and more calm. You’ll also be better prepared to deal with daily challenges, obstacles, and emotional situations.

But how do you achieve this state of optimal mental fitness? It’s all about exercising and taking care of the brain. Just like you schedule a weight session to boost your brain health, you should be doing the same, if not more, for your mental health. 

What is mental fitness training? 

Mental fitness training is all about keeping the brain and your emotional health in good standing.

This training can be approached in numerous ways. However, it all comes back to one key point: improving and maintaining your mental and emotional health.

You can develop new skills and strategies to improve your mental fitness, from practising mindfulness to focusing on awareness. But don’t worry, we’ll cover all of the training details below.

What are the benefits of mental fitness?

Improving your mental fitness and developing mental fitness skills is likely to help you in other areas of your life.

For example, better mental fitness may:

  • Increase presence and focus: reduce distractions, and be more productive and attentive at work and in your relationships.
  • Improve emotional well-being: gain control over your thoughts and don’t let situations out of your control affect you at an emotional level. 
  • Increase resilience: cope better mentally and emotionally following a crisis or when things get tough, whether that’s in life or sport.
  • Allow you to develop new healthy habits: build new habits, whether reading more books, meditating, or being more active.
  • Improve your sleep: reduce stress and anxiety and work towards achieving better quality sleep.

How do I train my mental fitness?

There are numerous ways to train your mental fitness. But there are a lot more moving parts compared to, say, your typical workout session.

You don’t need to perform these in one go, but scheduling the following activities into your lifestyle will improve mental fitness:

  1. Practice mindfulness, meditation, and begin challenging the mind
  2. Regular exercise
  3. Follow a healthy diet
  4. Learn new skills 
  5. Focus on awareness 

Keep reading to discover more about each mental fitness training activity.

Practice mindfulness, meditation, and begin challenging the mind

Tuning into your body and practising mindfulness is one of the best ways to improve mental fitness.

Distracting yourself from the world and being at peace is a rarity.

Meditation and mindfulness practices are becoming more popular. But many people don’t know where to begin.

Alongside relaxing the mind, you need to challenge the mind to develop mental fitness and resilience. These two components are key – making you mentally stronger overall.

With the Rewire Fitness app, we have an entire library full of mindfulness and recovery sessions, from guided stress relief sessions to binaural beats and quick 2-minute sessions to get you back on track and focused on what’s important.

Regular exercise 

The Centers for Disease Control and Prevention recommends adults get at least 150-minutes of moderate-intensity exercise each week.

These guidelines are mainly for physical health, but the mental benefits (reduced stress, anxiety, and improved well-being) are also important.

Examples of exercises may include brisk walking, running, cycling, weight lifting, rowing, or any other moderate-intensity exercise. There are loads to choose from, so you’re sure to find something that suits your lifestyle.

Follow a Healthy Diet

You don’t need to follow the strictest diet in the world, but you should adopt a healthy and sustainable relationship with food.

Eating foods high in refined sugars too often may cause harm to the brain, promoting inflammation and impairing brain function, as mentioned by Health Harvard.

Set your body and mind up for success by eating whole foods, limiting processed food and foods high in sugar and saturated fats, and drink plenty of water.

What you eat affects how you feel – treat your body like a Formula one car and less like a Fiat, and you will see an increase in mental fitness and overall well-being.

Learn new skills that challenge your mind  

We’re not asking you to play the orchestra, but learning new skills improves cognitive functioning and may improve mental fitness.

You could adopt a healthy habit of reading for thirty-minutes daily, you could play chess, solitaire, or perhaps you could even learn a new language. Find something you enjoy that stimulates the brain, and it’ll take care of your mind.

But it doesn’t end there – we also help you increase mental resilience with training exercises to help you build mental fitness, preparing you for those tasks that matter most, whether the last few miles of a marathon or the resilience needed to study for a test.

Focus on Awareness  

Take a deep breath and practice awareness daily.

Be honest with yourself – how do you feel, what’s your current emotional state, and are you ready for the day?

The Rewire Fitness daily readiness assessment is a short 90-second assessment that helps you determine how ready you are to tackle the day. 

We measure your awareness, reaction times, heart rate and sleep (if a compatible device is connected) to determine your daily readiness.

We then provide you with personalised recovery suggestions to help you increase mental fitness, clarity, and productivity. 

Want to find out more about our readiness assessment? Read our blog post on readiness tracking: how and when to use the different aspects of Rewire. 

FAQs 

How do I train my mental fitness?

You can train your mental fitness with structured training for your mind – think cognitive training, reaction tests, and other neuro-training methods that will test your mental resilience and will help you build mental fitness.

What type of workout is best for mental health? 

There are many ways to train the mind for better mental health. To get started, we recommend practicing mindfulness and awareness – these will pay dividends towards your overall well-being.

Which exercise is best for anxiety? 

Meditation is often considered one of the best exercises for anxiety. The Rewire Fitness app also provides tailored sessions to help you reduce stress and promote a positive mindset. Download the app and give it a try for free!

GET YOUR FREE EBOOK
Join FREE Today

A Scientific Approach to Sports Performance with Dr. Tommy Wood, Neuroscientist and Physiologist
Danielle

A Scientific Approach to Sports Performance with Dr. Tommy Wood, Neuroscientist and Physiologist

/in , , , /by

Dr. Tommy Wood is a research assistant professor of Pediatrics and Neuroscience at the University of Washington whose research interests involve brain health, performance, and longevity. Furthermore, Tommy has coached and competed in multiple sports, including rowing, CrossFit, powerlifting, and ultra-endurance racing. He has also worked with Formula 1 athletes. In this episode, we discuss Tommy’s approach to understanding research and how it can be applied to improve our performance and reach our goals. 

Become a Rewire Member Now

Join Our Community Today!