Do you toss and turn when it is time to get into bed, finding it impossible to drop off or do you wake up in the early hours of the morning to find you just cannot get back to sleep again? Of course the main culprit is often stress. One of the most outwardly visible signs of stress is shallow breathing, which can cause a build-up of toxins in your body, leading to tiredness and even reduced brain function.
Well, according to this site
there is a solution, and it does not involve any toxic sleeping pills either.
It is called the “4-7-8” breathing trick.
What is involved?
You breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds. Although no chemicals are involved, that combination of the numbers 4-7-8 produces a chemical-like effect on your brain, slowing the heart rate and soothing you off to sleep.
How does this combination work?
Apparently, if you are feeling stressed or filled with anxiety, adrenaline starts to spread through your veins while your heart beats quickly and your breathing is faster and more shallow. Using this 4-7-8 formula reverses that process because holding your breath before slowly and deliberately exhaling for eight seconds causes an ideal chain reaction.
If you can follow the process carefully, you may well feel that your heart rate is slowing down, your mind goes quieter and you fall into a relaxed state. Sounds good even just writing about it! It has been compared to having an anesthetic before a surgical procedure.
When to use this helpful insomnia breaker?
- The night before an exam, new job interview or stressful occasion
- Taking a long haul flight
- Waking up in the middle of the night with an over active brain
Not just for insomnia
You can use the same formula for lowering stress levels during the day too.
- Sit up straight in a comfortable position.
- Place the tip of your tongue on the ridge of your gums, just under your front teeth.
- Expand your diaphragm and slowly inhale through your nose for a count of four.
- Hold your breath for another count of seven.
- Open your mouth slightly and exhale for eight counts, drawing your diaphragm in.
- Repeat four times whenever you need to calm down.
At the same time, you will be learning to retrain your entire way of breathing so that with enough practice, you should begin breathing more deeply without having to give it any extra thought.
It is always beneficial for your health to engage in slow, diaphragmatic breathing. Even if you do not take on the 4-7-8 rhythm, these techniques will slow your heart rate, increase your oxygen circulation, improve your mental clarity and eliminate toxins from your system. All very good things.
Of course this method might not be for you or you might forget the formula at a crucial time. Fortunately, there is another formula you can use on its own, or combined with the 4-7-8 as a double insurance policy, and that is our own H-Insomnia Formula.
Just a couple of drops on the back of the neck before bedtime will have you sleeping like a baby - gently and safely.