At times we all experience a hard time getting to sleep. This can be down to bad food too late at night, too many screens and bright lights before bed, and lets not forget stress.
Have you ever heard of 4-7-8 breathing technique? It is an effective technique that will work even on the most sleepless of insomniacs.
How to perform this breathing technique
This method was developed by Harvard-educated Dr. Andrew Weil, a wellness practitioner who studies breathing and medication and how they can be used to fight stress. It is very simple and easy to perform.
It involves regulating your breathing to various counts of 4, 7, and 8. It’s very interesting that it lets the oxygen fill the lungs better, and it calms your mind.
Some people have a hard time sleeping. We can chalk it up to bad food late at night, too many screens before bed, and stress. It is incredibly difficult to shut your brain down and give it a break at night.
The question is, what is the method 4, 7 and 8?
By inhaling for a count of 4, you are pushing yourself to take in more oxygen. You are enabling the oxygen to flow throughout your bloodstream by holding your breath for a count of 7.
By exhaling for 8 seconds, you are expelling carbon dioxide steadily from your lungs. This technique allows your body to relax completely by slowing your heart rate and increasing the levels of oxygen in your bloodstream.
This technique is great in so many aspects. In stressful situations, your adrenal glands release adrenaline. This hormone increases your heart rate, and you end up all nervous and moody. You breathe a lot faster and shallower.
Inhaling and exhaling in accurate intervals affects the effect of adrenaline, and the heart rate starts slowing down, because it is forced in a good way to do so.
At the beginning you may feel a slight discomfort, but it should be soon gone. Keep counting, and you will notice how your heart rate slows and your mind gets clear.