The following method was invented by Dr. Andrew Weil, a Harvard professor. This method is called 4-7-8 and it affects the physiology of your body and betters the state of mind.
It is a yoga method and it is easy and cheap way to achieve state of deep relaxation and will also provide you with better sleep.
4-7-8 breathing technique-how to do it
You can implement this method in whatever position you like: sitting, laying or standing. If you intend to sit, make sure your back is in straight position. Your tongue should be placed behind your upper front teeth and make sure it stays there during this exercise.
Breathe through your mouth so you make a sound approximate to blowing wind.
Breathe through your nose 4 times.
Withhold the breath and count to 7.
Breathe in through your mouth and count to 8 before you breathe out.
This is one round.
Continue the round up to 4 times. Maybe you will fall asleep before finishing the 4 rounds.
Note: Breath out twice longer than breathing in. It is important to stick to the relation 4-7-8 during the exercise. Fix the counting during breathing. In order to get used to the routine, maybe you will have to start counting faster. What’s important is the way in which you are implementing the exercise because in the end that is the thing that brings the positive results.
According to Dr. Weil the method should be used in stressed situations in order to manage the emotions better and to have better reaction. He also recommends implementing the method twice at day, in the morning and in the evening.
Do 4 recursions and one month later you will probably increase to 8 recursions at once. As the time will pass you will have routine of breathing and it will be easier to implement it daily.
Also you can use other natural exercises in order to fall asleep easier. You can consume this natural substance or you can eat these groceries for improved sleep.
How does it work?
When you are nervous and stressed your adrenaline levels in the bloodstream are increased. It leads to faster pumping of the heart and shorter but faster breathing. You could hold your breath on an artificial way.
With the 4-7-8 exercise you are withholding your breathing and you breathe in more oxygen. With every withholding of your breath, the oxygen travels through your body which leads to increased carbon dioxide releasing.
You will notice that your heart has slower rate of work and maybe you will feel a bit sleepy because this technique has a sedative effect. The parasympathetic part of the brain is activated which causes relaxation and calmness.
When this technique is used?
- If you are having difficulties to fall asleep.
- When you are waking up through the night.
- When you are angry.
- If you are feeling scary or nervous.
- When you need relaxation.