If you have trouble falling asleep, try the 4-7-8 breathing technique that promotes relaxation and helps people sleep better.
Breathing techniques help us relax when we are nervous, anxious, or have difficulty falling asleep. However, we rarely know how to apply them, and we breathe deeply and exhale without rhyme or reason. Among so many methods recommended by specialists, the 4-7-8 breathing technique created by Dr. Andrew Weil, director of Integrative Medicine at the University of Arizona, is one of the most recommended exercises.
Dr. Andrew Weil recommends that we practice the 4-7-8 technique seated, with our back straight and supported by a backrest. Although this posture is not ideal for sleep, it allows us to learn the method better and apply it in different circumstances.
To get started, place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
If you can’t do the full counts on the first few tries, it’s perfectly fine. Breathe in, hold, and breathe out for as long as you feel comfortable. With practice, you’ll be able to work up to the 4-7-8 counts. It’s that easy! Try it!
The 4-7-8 method is a popular technique for falling asleep. It also works to relax us when we are angry or have an important presentation, as well as helping to relieve the tension generated by the daily pressures of life. When we are upset, we breathe incorrectly, which can affect our mood, decision-making and make us more prone to heart disease or digestive problems. This method slows down the heartbeat, promotes oxygen circulation, and eliminates toxins from our system. It also helps us to become aware of how stress is reflected in involuntary acts (such as rapid breathing) that harm us without knowing it.
More and more people suffer from sleep disorders and, sometimes, just by changing our habits, we can improve this situation. Below you can find a list of suggestions that will help you fall asleep.