“It all started a week before the wedding of my best friend. Then my fatigue and anxiety reached a critical point. I could not to sleep. All because I had to think about my speech. My shyness and nervousness did not let me sleep. After three days of insomnia and care for wedding that follows, I seek advice from the mother of the bride. She proposed me a method that was meant to succeed. I believed her, because this woman keeps long hours in meditation and has a license for medical practice. What to say her advice has changed my life! “
It is best to remember this technique as “4-7-8”. Here’s what to do …
Tech to quickly falling asleep 4-7-8
Place in a lying position, let yourself to be comfortable and warm.
Close your eyes and breathe deeply through your nose. Inhaling to the full should last 4 seconds.
After this, hold the air in the chest 7 seconds.
Finally, begin to slowly drop the air through the mouth for 8 seconds.
Then, repeat the whole procedure 4-7-8.
While you do this, you can count the seconds in yourself and thus to follow the procedure of breathing.
It’s that simple. This breathing exercise reduces heart rate and calms. In addition, it is very quickly – in just a few repetitions. Although it looks like nonsense, it really works.
How does it work?
“I could not wait to try this ‘joke’ in practice. To my complete surprise, I woke up the next morning. Even I realized that I have not counted those 8 seconds to exhale after the second repetition. Here’s what I found out about this effect:
When you feel stress, worry or anxiety, the amount of adrenaline in the blood rise, and breathing becomes shallow and rapid. The method that this woman told me acts as a sedative. Holding a breath with particularly slow exhalation slows the heart rate. It is physiology.
Also, this method calms your mind. Just because you constantly have to count in yourself and be concentrated on breathing. At that point you do not realize it, but your nervous system will slowly calm and feeling of concern will disappear. It will tell you every neurologist. As a result, your whole body will relax. The speed and strength of this method is similar to the anesthesia. “
By studying this technique have practiced doctor of medical sciences at Harvard, Andrew Weil. He found that the method “4-7-8” for several centuries was known for Indian yoga teachers. They have used it in meditation to achieve complete relaxation. So we can conclude that it is completely safe.
If you wake up during the night or you are thinking long before to fall asleep or you are nervous about an event that follows, use the method ‘4-7-8’. You will be of great benefit.
Dr. Weil recommends to practice this every day twice to perfect it and to be able to use every time you need it.
Try, you will not regret!