Ali Gonzalez confessed how she found this beautiful method:
“It all started a week before the wedding of my best friend. Then my fatigue and anxiety reached a critical point. I could not sleep. It was all because I had to think of a speech. My shyness and nervousness would not let me sleep. After three days of insomnia and care for the wedding that followed, I asked for an advice from the mother of the bride. She proposed a method, which was to succeed. I believed her, because this woman gives meditation classes for a long time and has a license for medical practice. I must admit that her advice has changed my life! “
It is best to remember this technique as “4-7-8”. Here’s what to do …
Method for quick falling sleep 4-7-8
Lie in a supine position, you should 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 for 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 acts swiftly – in just a few repetitions. Although it looks like nonsense, it really works.
How does it work?
“I could not wait to try this ‘nonsense’ in practice. To my complete surprise, I woke up the next morning. I even 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 we feel stress, worry or anxiety, the amount of adrenaline in the blood rises, 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, 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 feelings of concern will disappear. Every neurologist will confirm the same. As a result, your whole body will relax. This method with its speed and strength is similar to anesthesia. “
A doctor of medical sciences at Harvard, Andrew Weil, also studied this technique. He found that the method “4-7-8” has been known by Indian yoga teachers for centuries. They used it in meditation in order to achieve complete relaxation. So, we can conclude that it is completely safe.
If you wake up at night and think long before sleep or are nervous about afuture event, use the method ‘4-7-8’. It will be of great benefit.
Dr. Weil recommends that you practice the method twice every day to perfect it and to be able to use it every time you need it.
Try it, you will not regret!
Featured image via: www.theplaidzebra.com