sleeping tips

This Simple Technique Will Make You Fall Asleep in 30 Seconds or Less

We all have found ourselves having trouble falling asleep from time to time. It can be really frustrating when you are tired and not be able to get to sleep.

You have tried everything, have your favorite hot drink, had a hot bath, dispensed a few drops of lavender on your pillow and even soft, soothing music is playing. But sitll, no luck.

But have you tried the 4-7-8 breathing trick?

What is the 4-7-8 Breathing Trick?

It is a holistic breathing technique, which is primarily used to fight anxiety and stress, but, can be used to help people with their sleeping problems.

This make sense that it should help because anxiety and stress are often the underlying cause of insomnia, which is the inability to fall or stay asleep.

Alina Gonzalez, who is writing for The Thirty, explains the technique.

How Do You Do the 4-7-8 Breathing Trick?

“You simply breathe in through your nose for at least 4 seconds, then hold your breath for 7 seconds, and exhale through your mouth for 8 seconds.”

According to Alina Gonzales, when you try it for the 1st time, you will be desperate to just take in another breath, or you will want to speed up your counting. But, you should never give in to the temptation.

You must “stick” to the numbers, or at least try to, and do not take any breaks. This means, consecutively repeat the 4-7-8 sequence without resuming regular breathing.

When you keep this up, you can literally feel your heart rate slow down, then your mind get quieter, and your whole body relax physically.

Why Do the 4-7-8 Breathing Technique Works?

According to the friend of Gonzales, who is a licensed wellness practitioner and who told her about the technique, the studied combination of numbers contains a chemical-like effect on the brain, which slows the heart rate and helps one to fall asleep.

How Does the 4-7-8 Breathing Technique Work?

Breathing and stress are inextricably linked. High stress levels can lead to shallow breathing, while shallow breathing leads to more stress.

When you are upset or stressed your breathing becomes shallow and quick. Breathing slowly and deeply, instantly calms you down both mentally and physically.

It is not uncommon for individuals who are anxious or stressed to chronically under-breathe, and sometimes even unconsciously hold their breath.

“By extending your inhale to a count of 4, you are forcing yourself to take in more oxygen,thereby allowing the oxygen to affect your bloodstream by holding your breath for at least 7 seconds, and then you emit carbon dioxide from your lungs by exhaling steadily for 8 seconds”.

“This technique will increase oxygen in your bloodstream and effectively slow your heart rate, and this may even make you feel slightly lightheaded, which can contribute to the mild sedative-like effect”.

“It will instantly relax your mind, heart, and overall central nervous system because you are controlling your breath versus continuing to breathe shallow, short gasps of air,” according to Gonzales.

This breathing exercise is a mindful breathing practice that has been inherent in Eastern wellness modalities and yoga practices for years, but, has only recently been incorporated in Western practices and thinking.

The Thirty

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photo credit: pixabay

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