If you are suffering from bad sleep and long rolling in bed, try to use one of the methods that is designed for such situations. Learn the breathing technique of 4-7-8 and immerse yourself in the world of peace and relaxation in a few minutes.
Release and breathe
Have you heard of a method that will help you calm your body and spirit, relax and really relax? Breathing according to the formula 4-7-8 can be learned quite yourself and can be done anywhere and anytime.
If you need help, a video like this post from YouTube channel The Live Love Laugh Foundation can lead you.
Source: YouTube
Simple technique for better falling asleep
Do you have problems falling asleep? You are not alone. The difficulty of falling asleep, length or quality of sleep during life will feel every and increasing age these problems often deepen. For better sleep, you can help various techniques, a solid evening routine, a suitable diet, plenty of movement and a limitation of blue light.
It may seem that fulfilling all conditions for quality sleep is difficult. However, it is important not to stress and gradually acquire the ways and tools that promote rest. One of them is the 4-7-8 breathing technique, which promises to fall asleep in five minutes and anytime anywhere.
What is the 4-7-8 method?
This technique is based on pranayama, ancient yogi methods of breath control. It was popularized by the American doctor Dr. Andrew Weil. Breathing according to the rhythm of 4-7-8 helps to achieve inner peace and balance, which makes it easier to fall asleep. Thanks to the practiced breathing, which you need to count on, you will completely get rid of thoughts of anything else. This also helps to relax and fall asleep.
The army is also used by the technique, where quality sleep plays a crucial role in training and in combat conditions. It helps not only with falling asleep, but is the overall management of stress and concentrations in demanding situations. Whether it is true or just interesting marketing, techniques helping falling asleep are good helpers to all who have a problem to relax and relax. And these or similar techniques also use the army.
How does the 4-7-8 technique work? It’s extremely simple. The principle of the method lies in the controlled rhythm of breathing.
- Inhale with your nose for four seconds.
- Hold your breath for seven seconds.
- Slowly exhale through the mouth for eight seconds, making a gentle sparkling sound.
- Repeat the whole cycle four times in a row.
Gradually your body and mind will relax and fall asleep will be easier. After a few days you will learn the technique so much that it can become a natural part of the evening routine for you. And that’s a miracle. Don’t be surprised. Even such a simple but honest exercise will be reflected in the quality of rest and regeneration, which is essential for each of us.
Of course, the method can be used not only before falling asleep, but whenever you want to relax. Therefore, it is used not only by yogis, but also by those who practice mindfulness. The technique helps to reduce blood pressure and reduces pain. If you want to use it during the day, you can also support your concentration.
Sources: edition.cnn.com, webmd.com
