I struggled mightily for a long to fall asleep. It might be brought on by anxiety, late-night TV viewing, and improper food consumption.
I found it quite difficult to shut my brain off at night so that it could relax. After struggling for a time to get a full night’s sleep, a friend of mine told me about the “4-7-8” breathing technique.
This method was developed by Dr. Andrew Weil, a wellness expert who studied at Harvard and is interested in how breathing and meditation can be used to manage stress. It’s not challenging in the least.
Four seconds are spent inhaling via your nose, seven seconds are spent holding it, and eight seconds are spent exhaling through your mouth.
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She explained to me that it lowers pulse rate and releases chemicals in the brain that help you feel calm. I tried it even though I had my doubts. In the end, it did succeed. I was out before I reached my fourth repetition, and it frequently puts me out quickly and easily.
This helps with more than just getting to sleep. While we are focused, our adrenal glands release adrenaline through the endocrine system. Your heart rate increases as a result, which may make you uneasy and worried. Your breathing also tends to become rapid and shallow on a regular basis.
By using this breathing technique, you may counteract the effects of adrenaline that are often negative and force your body to slow down your pulse rate. It essentially has no other option. You can have some initial discomfort.
But as you go along with it, you really do notice a slowing of your heart rate and a clearing of your thoughts. It almost feels like you are enjoying a tranquil evening at the beach. So relaxing.
Today, give it a try and tell us what you think! If you’re looking for further information, you may also visit Dr. Weil’s website.
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