– It all started the week before my best friend’s wedding. Then my fatigue and nervousness reached a critical point. I could not fall asleep. All because of the fact that I needed to prepare a congratulatory speech. My shyness and worries about what was coming did not let me sleep.
After three days of insomnia and dawn meetings, I confessed to myself that I was worrying too much, and asked for advice from the bride’s mother. She advised me one technique that was supposed to help. And I believed her, because this woman has been conducting meditation sessions for more than a year now and is licensed to carry out wellness practices. What can I say, her advice really changed my life!
You can best remember this method if you call it “4-7-8”. All you need to do:
- Inhale quietly through the nose for 4 seconds.
- Hold your breath for 7 seconds.
- After that, slowly exhale through the mouth for 8 seconds.
That’s how simple it is. This breathing exercise slows our heart rate and calms. And it happens very quickly – in just a few repetitions. It works. Although it looks like madness.
How it works
I could not wait to be able to test this thing in practice. To my complete surprise, I woke up the next morning, not even having had time to realize that I hadn’t counted on the next 8th second on the exhale.
That’s what I found out about this effect. When you feel stress or anxiety, the amount of adrenaline in your blood increases, and breathing becomes fast and shallow. The technique that this woman told me about, acts like a sedative. Retention of breath with a deliberately slow exhalation is inevitable slows heart rate. This is physiology.
Also this practice calms your mind. Just because you need to constantly read and focus on your breathing. At this point, you are not aware of this, but your central nervous system will gradually calm down, and the feeling of anxiety will go away. The effectiveness of this technique will confirm you any neurologist.
As a result, your whole body relaxes. The speed and strength of the effect is similar to when you are anesthetized.
The study of this method took the Harvard MD from Andrew Vale. He found out that the practice of “4-7-8” has been known to Indian yogis for several centuries. They used it during their meditations to achieve complete relaxation. So you can consider it absolutely safe.
How can this be useful specifically for you
I can say one thing: if this technique affects you as much as it affects me, it will help you fall asleep much faster. And this applies to completely different situations. For example, when you wake up late at night, you think too much about something and can’t fall asleep. Or when you are nervous before a competition or an important event in your life. Technique “4-7-8” will help you.
From the moment of preparing for the wedding, I use it every evening and, getting up in the morning, every time I am amazed at how well it works.
For better effect, you can try this tool:
To relax before bed, mix:
1/4 tablespoon honey;
1/8 tablespoon of sea salt;
1 tablespoon coconut oil.
You can simply swallow this mixture as is, or add it to a glass of warm water.