If you are one of those who have issues and difficulties to fall asleep at night you are in the right place. You should try the 4-7-8 breathing technique that claims to help you nod off in 60 seconds! It sounds great, right?
To be exact, this method has been pioneered by Harvard-trained Dr. Andrew Weil, and 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 difficult time sleeping. Experts explain that the reason for that is eating unhealthy and bad food late at night, too many screens before bed and excessive 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?
The method was developed by a wellness practitioner, Harvard-educated Dr. Andrew Weil, who studies meditation, breathing, and how it can be used to counteract stress.
It’s very easy and simple. You breathe through your nose for four second, hold it for seven seconds, and exhale through your mouth for eight seconds. It slows down your heart rate, and it also releases chemicals in our brain that soothe you.
If you are skeptical like me, you should try it! I tried it, and trust me it works! It ended up working like a total charm. I was out before I reached my fourth repetition and it tends to knock me out easily in less than a minute.
This method is great for more than just falling asleep though. In the moment when we are stressed, our endocrine system releases adrenaline through our adrenal glands.
This elevates your heart rate, and can make you feel jittery and unwell. It makes you breathe rapid and shallow. But, using this breathing method, you counteract the natural effects of adrenaline and your body is forced to slow down your heart rate. It doesn’t have a choice! At the beginning, you may feel a tad uncomfortable. After a while, you really do feel your heart rate slow and your mind clear.