How To Fall Asleep In Less Than 1 Minute With A Simple Breathing Exercise.
If you're like me, it takes you 30 minutes to 1 hour to fall asleep at night.
But I recently learned a breathing technique that allows you to fall asleep in just a few minutes and sometimes even under a minute.
It is Professor Weil of the prestigious Harvard University (United States) who developed this technique, baptized "4-7-8".
Of course, this breathing technique will not immediately knock you out on the first try as if you were being numbed.
It takes regular training for your body to begin to develop a powerful sedative response.
But don't panic, even beginners can use this technique to reduce stress and fall asleep faster.
The advantage of this method is that it is very fast. You only need 30 seconds to practice it. Look :
How to do
1. Touch your palate with the tip of the tongue, just behind the upper incisors. And hold this position throughout the exercise.
2. Exhale hard through your mouth (making a noise) all the air in your lungs.
3. Close your mouth and breathe in slowly through your nostrils, counting up to 4 in your head.
4. Hold your breath while counting up to 7.
5. Exhale completely through your mouth while counting up to 8. Make the same noise as in step 2.
6. You have just completed a full cycle: repeat the exercise 3 times, for a total of 4 cycles.
Warning : it is important to inhale through the nostrils and to exhale through the mouth.
It doesn't matter how fast you breathe. The important thing is to respect the “4-7-8” ratio.
The 4-7-8 method explained in just 3 steps
1. Inhale while counting up to 4.
2. Hold your breath for a count to 7.
3. Exhale through your mouth while counting up to 8.
There you go, you will now be able to fall asleep peacefully :-)
Why it works
This method is based on holistic breathing which fights stress and anxiety.
Indeed, breathing has an influence on our body and our thought mechanisms:
- The 4 second inhalation allows you to get more oxygen into your lungs.
- Holding your breath for 7 seconds allows oxygen to be absorbed and enter your blood.
- The 8 second exhale slows your heart rate and expels more carbon dioxide from your lungs.
The idea is extremely simple: by focusing all of your attention on your breathing, you think of nothing but your breath.
It avoids thinking about and rethinking the worries of the day. As a result, your body and mind are quickly relaxed.
This method prevents shortness of breath which is one of the side effects of stress.
Indeed, stressed people have a bad habit of not breathing deeply enough.
In fact, very stressed people are known to hold their breath unconsciously and suffer from apnea during sleep.
A very effective method of relaxation
The “4-7-8” method is particularly effective for people who have difficulty falling asleep.
But it can also have positive effects if you practice it during the day.
Indeed, you can also use this technique to reduce stress, anxiety and even compulsive needs like smoking a cigarette, eating candy, etc.
The next time you feel stressed, try practicing the method to relax yourself.
It's extremely simple: you only need to do 4 complete cycles to manage a stressful or distressing situation.
You will be amazed at how quickly you will regain your composure and clarity of mind.
Like all good habits, the “4-7-8” method requires a little willpower and practice.
Try to dedicate 1 min per day to practice this method: you will quickly see the positive effect it has on your emotional state.
To benefit from all the benefits of this method, it is advisable to do it twice a day for 8 weeks.
Notably once the morning when getting up and the evening at bedtime.
It also works if you wake up in the middle of the night.
Note that you can do this exercise in any position, but if you are sitting down, sit with your back straight and your feet on the floor.
Good breathing! :-)
Your turn...
Do you know any other easy tips for falling asleep or relaxing? Share them with us in the comments. We can't wait to hear from you!
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Also to discover:
4 Essential Grandma's Tips for Sleeping Like a Baby.
Falling Asleep When It's Hot: My 2 Tips for Sleeping Well.
