There are thousands of people around the globe who have a hard time sleeping. There are many reasons for that, including stress, watching TV staring at your tablet before bedtime, or eating late at night.
All these things make it difficult for your brain to relax and shut down at night. Luckily, there is a way to solve this problem – the so-called 4-7-8 breathing technique.
So, what exactly is this technique all about?
How To Fall Asleep in 60 Seconds
The 4-7-8 technique was invented by Dr. Andrew Weil, a Harvard-educated wellness practitioner, who is focused on meditation and breathing and how these activities can be used to relieve stress. It is really simple to do that.
All you have to do is breathe in some air through the nose for four seconds, hold your breath for seven seconds, and exhale slowly through the mouth for eight seconds.
In this way, you will decrease your heart rate and you will also increase the level of several chemicals in the brain that will help you relax.
It sounds easy, right? There are many people who are a little bit skeptical, but just think about it – what do you have to lose? Even if you perform this procedure for 60 seconds you will already have 4 reps. For many people, only 4 reps will do the job.
What is even more interesting is the fact that this method is good for a few other things not only for falling asleep quickly. When we are under pressure and stress, the endocrine system releases large quantities of adrenaline via adrenaline glands. This reaction leads to an elevation of the heart rate and we usually feel unwell and jumpy. Very often, in situations like this, our breathing becomes shallow and rapid too.
By practicing the breathing method we’ve presented before, you neutralize the natural effects caused by adrenaline, and your body is practically forced to decrease the heart rate. There is no other option left for the body. Remember that you may feel a little bit uncomfortable in the beginning.
However, as you continue performing it, you will notice that your heart rate is normalizing and your mind will be clear. You will feel like you are on the beach sunbathing and relaxing. Try this method tonight and share your experience.
If you want to learn more about this technique, visit Nature’s Receipt.
Via Healthline