How? You can try this 4-7-8 breathing technique, claimed can help you to fall asleep in just 60 seconds. This method has been founded by Harvard-trained Dr Andrew Weil. It will help you in regulating your breathing to various counts of 4, 7, and 8. The method lets the oxygen filling up your lungs as well as relaxing your mind and muscles. I will share what I have experienced so far.
I have a hard time sleeping problem, a problem that is claimed as a result of bad food late at night, too many screens before bed, and stress. I, myself, found it’s difficult to turn off my brain and give it a little break at night. After weeks of struggling against “can’t sleep”, I was given this 4-7-8 technique by my old friend.
What is the 4-7-8 technique?
This technique was created by Dr. Andrew Weil, a wellness practitioner of Harvard University. This guy had studied a few things, like meditation and breathing, and how to combine them into a technique that can be used to treat the stress.
What you need to do is breathing through your nose for a few seconds (4-5 seconds), hold it for next seven seconds, and exhale it through your mouth for eight seconds. The technique will slow down your heart rate and in the same time releases chemicals out of your brains.
Sound simple, right? Honestly, I was doubting at that time, but then I decided to do the technique slowly. I gave up before reaching my fourth repetition as the technique easily knocked me out in less than a minute!
I thought this technique is effective. I found that when we’re stressed, we will find our endocrine system releasing adrenaline via our adrenal glands. This will elevate our heart rate, as making us feel jittery and unwell. As a result, our breathing will become more rapid and shallow.
When using this technique, you counteract the natural adrenaline effects and force your body to slow down your heart rate. You don’t have any choice, as when you begin this, you will feel what called “a tad uncomfortable”.
What you need to do is repeating this technique. You will get your heart rate slowed and your mind cleared. It is the same as you’re spending a calm afternoon at a beach. Try this tonight and you can tell us what you feel. For detailed info, you can visit Dr. Weil’s site.