Sleep can be hard to come by and no one likes being up late at night when they should be fast asleep and dreaming. If you’ve ever resorted to counting sheep in a vain attempt to try and fall asleep, then you know it’s enough to drive you practically insane.
If any of this sounds familiar and you have trouble either falling or staying asleep, then you need to see this video.
Generally speaking, most of us will spend about one third of our total lifetime in bed sleeping, but only if we average about 8 hours of it each night. For many of us, we’d be lucky to fit in a solid 8 hours of sleep. Instead, night after night we simply don’t get the recommend amount of rest.
Sadly, for millions of Americans, the struggle is real. Try as they may to lull their restless minds and bodies into sleep mode, they usually end up failing more often than succeeding. While there are all types of methods and products available which aim to help people sleep better, they work to varying degrees of effectiveness. For some a warm bath and melatonin is all they need, while others require more advanced techniques like the one in this video.
The tried and true method, which has helped countless numbers of people fall asleep faster, is known as the “4-7-8” breathing technique. Dr. Andrew Weil, an expert in the field of holistic health and integrative medicine, developed the simple breathing exercises which can be done virtually anywhere. He’s described the breathing exercises as a “natural tranquilizer for the nervous system” and they only get stronger and more effective with repeated practice. Aim to do them two times a day for the best results.
Other than helping you fall asleep fast, they can also be used to relieve stress and tension or to help you deal with upsetting events. Anyone can benefit from the measured breathing technique because it makes a person mindful and focused on their breathing, rather than on the stress or negative thoughts that keep us all up at night. Be sure to check out the accompanying video for more information on the technique and read on for detailed instructions below!
1. Start by placing the tip of your tongue against the area of tissue located right behind your upper front teeth. This is also where the tongue should stay throughout this entire exercise.
2. Exhale at all times through your mouth. People have found it to be helpful to purse their lips slightly, so give it a try.
3. Begin by exhaling completely through your mouth, expelling the air with a clearly defined ‘whoosh’ sound.
4. Now close your mouth and inhale through your nose for a count of four seconds.
5. After that, hold your breath in for a count of seven seconds, then you can exhale completely through your mouth, again making a ‘whoosh’ sound to a count of eight seconds.
All of the above is one complete breathe cycle and the exhalation portion should have taken twice as long as the inhalation part. Go on to repeat the process for three more cycles and a grand total of four breath cycles. If this quick and easy breath trick can help you get a better and more restful nights sleep, then you definitely don’t want to pass it by!