Getting a good night’s sleep is important for the good condition of our health. However, many people have issues and find it difficult to fall asleep at night.
Nowadays, due to the unhealthy lifestyle, a lot of people have a hard time falling asleep. According to the experts, the reason for that is eating bad and unhealthy food late at night, too many screens before bed and stress as well. For some people, it is extremely difficult to shut their brain down and give it a break during the night.
Therefore, this is the perfect solution for those people who have issues with falling asleep at night.
The “4-7-8 breathing technique” pioneered by Harvard-trained, Dr. Andrew Weil will surely help you nod off in just 60 seconds.
This breathing technique is consisted of regulating your breathing to various counts of 4, 7, and 8. Its effectiveness is due to the interesting part that it lets the oxygen fill the lungs better and it calms your mind.
What is the method 4, 7, and 8?
This technique is easy to learn and easy to use.
- First, you have to breathe through your nose for 4 seconds.
- Then, hold it for 7 seconds.
- Exhale through your mouth for 8 seconds. This will slow down your heart rate and prepare your body for relaxation.
The method is also useful for removing stress. When you are stressed, your endocrine system releases adrenaline through your adrenal glands. That actually elevates your heart rate and make you feel nervous and unwell, which will cause you to breathe rapid and shallow. But, by using this method, you can counteract the natural effects of adrenaline and your body is forced to slow down the heart rate.
At first, you may feel a bit uncomfortable. But as you continue with it, you will begin to notice that your heart rate slows and your mind becomes clear.