If you're like me, it takes you between 30 min and 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 in less than a minute.
It was Professor Weil of the prestigious Harvard University (United States) who developed this technique, called "4-7-8".
Of course, this breathing technique is not going to knock you out immediately on the first try as if you were being anesthetized.
It takes regular practice 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 put it into practice. Watch:
1. Touch your palate with the tip of your tongue, just behind the upper incisors. And hold this position throughout the exercise.
2. Exhale hard through your mouth (making noise) all the air in your lungs.
3. Close your mouth and inhale slowly through your nostrils, counting to 4 in your head.
4. Hold your breath for a count to 7 .
5. Exhale completely through your mouth for a count to 8 . Make the same noise as in step 2.
6. You have just completed a complete cycle:repeat the exercise 3 times, for a total of 4 cycles.
Warning: it is important to inhale through the nostrils and exhale through the mouth.
It doesn't matter how fast you breathe. The important thing is to respect the "4-7-8" ratio.
1. Inhale for a count to 4.
2. Hold your breath for a count of 7.
3. Exhale through your mouth for a count to 8.
There you go, you will now be able to fall asleep peacefully :-)
This method is based on holistic breathing which combats stress and anxiety.
Indeed, breathing has an influence on our body and our thinking mechanisms:
- Inhaling for 4 seconds allows you to get more oxygen into your lungs.
- Holding your breath for 7 seconds allows oxygen to be absorbed and enter your blood.
- Exhaling for 8 seconds slows your heart rate and expels even more carbon dioxide from your lungs.
The idea is extremely simple: by focusing all your attention on your breath, you think of nothing but your breath.
It avoids thinking and rethinking the hassles 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, highly stressed people are known to unconsciously hold their breath and suffer from sleep apnea.
The "4-7-8" method is particularly effective for people who have trouble 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 such as smoking a cigarette, eating sweets, etc.
The next time you feel a stress hit, try practicing the method to relax.
It's extremely simple:just do 4 complete cycles to manage a stressful or distressing situation.
You will be amazed at how quickly you will regain your calm and clarity of mind.
Like all good habits, the "4-7-8" method requires a little willpower and practice.
Try to dedicate 1 min a day to practice this method:you will quickly see the positive effect it has on your emotional state.
To enjoy all the benefits of this method, it is advisable to do it twice a day for 8 weeks.
Especially once in the morning at sunrise and in the evening at bedtime.
It also works if you wake up in the middle of the night.
Know that you can practice this exercise in any position, but if you sit down, sit with your back straight and your feet on the floor.
Happy breathing! :-)
