Breathing Trick That Will Help You Fall Asleep Faster
Some people may not realize that not getting enough sleep can put you at maximum risk for some serious health problems later in life. If you find it hard to fall asleep, or once the lights are out find your mind racing - you may just need a simple breathing trick to help you get some seriously amazing zzz’s.
According to Dr Weil, of the Arizona Centre for Integrative Medicine at the University of Arizona, a simple alteration to normal breathing could be the answer to falling asleep faster. Dr. Weil believes, “This comes from yoga and in yoga breathing. You have to keep the tip of the tongue behind the upper front teeth. You breathe in through your nose quietly and blow air out forcefully through your mouth making a whoosh sound. It takes all of about 30 seconds so there is no excuse for not doing it. This breathing produces a very pleasant altered state of consciousness. You may not get that the first time you do it, but it’s one of the benefits of practicing. The trick is holding the breath for four seconds, breathing out then holding for seven seconds. After that exhale completely for a count of eight. The steps are then repeated between two and four times.”
How To Correctly Do The 4-7- 8 Breathing for Sleep
1. Exhale completely through your mouth, making a whoosh sound.
2. Close your mouth and inhale quietly through your nose to a mental count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whoosh sound to a count of eight.
5. This is one breath. Inhale again and repeat the cycle three more times for a total of four breaths.
Keep in mind: with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.
Want some more great tips for getting the best nights sleep!? Check out our other amazing sleep advice on NuSleep’s Holy Sheets! Blog here: https://nusleepbedding.com/
- Romell Bhaala