Nothing is worse than lying awake at night, willing your brain to shut down so you can rest. Warm milk, lavender oil, and counting sheep — we’ve all tried them.
But the new solution could be simply learning to breathe.
WHAT IS IT?
The 4-7-8 breathing technique was pioneered Dr. Andrew Weill from Arizona, who describes the yoga-inspired method as “utterly simple, takes almost no time, requires no equipment and can be done anywhere.”
Dr.Weill claims that 4-7-8 breathing can help people fall asleep in just 60 seconds by acting as a “natural tranquilizer for the nervous system” that reduces stress and tension in the body.
HOW DO YOU DO IT?
- Before you begin, place the tip of your tongue on the roof of your mouth just above your teeth and keep it there throughout the exercise.
- Exhale completely through your mouth quite forcefully so you make a “whoosh” sound.
- Close your mouth and inhale quietly and softly through your nose for a mental count of four.
- Hold your breath and count to seven.
- Next, exhale completely through your mouth, making another whoosh sound for eight seconds in one large breath.
- Now inhale again and repeat the cycle three times for a total of four breaths. Remember: All inhaling breaths must be quiet and through your nose and all exhaling breaths must be loud and through your mouth.
HOW DOES IT HELP?
- It takes on more oxygen relaxes the nervous system and promotes a state of calmness.
- It helps rebalance the nervous system which can become over stimulated during times of stress.
- It helps you connect with your body and your breathing and distract you from everyday thoughts that can prevent you from sleeping.
Source: Good Housekeeping UK