Sleep is essential for good health. So are diet and exercise. And that's because, according to the U.S. Department of Health, sleeping well improves brain performance, mood and health.
Not doing so, on the other hand, can prove fatal to your health, increasing your risk of contracting numerous diseases and disorders ranging from heart disease and stroke to obesity and dementia.
Also known as relaxing breathing, this exercise has its roots in the yogic practice of pranayama and requires no equipment or pills. What's more, it can be done anywhere. According to Weil, initiates of this method should first practice sitting in a chair with a straight back. Once mastered, this practice can be transferred to bed.
Put an end to ruminative thoughts and fall asleep more easily with the 4-7-8 method
However, sometimes this task costs more than it's worth. For example, in those moments when ruminative thoughts invade our minds, sleep is an almost impossible task. For this reason, Dr. Andrew Weil, PhD of Harvard University and current director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, has devised a method for sleeping called 4-7-8.
To begin, you need to place your tongue against the upper crest of your jaw, just behind the upper front teeth, and hold it there throughout the exercise while exhaling through your mouth around your tongue. Then follow these steps:
- Exhale completely through the mouth, making a whistling sound.
- Close your mouth and inhale calmly through your nose, mentally counting to four.
- Hold your breath as you count to seven.
- Exhale completely through your mouth, making a breath noise as you count to eight. This is a breath.
- Inhale again and repeat the cycle three more times for a total of four breaths.
Improve sleep and reduce stress with the 4-7-8 method
This technique is simple and straightforward, but it's not always easy to master the first time. Therefore, don't despair if it doesn't come out the first time. As you practice, you'll gradually see your progress. Integrative medicine specialist Dr Melissa Young suggests doing three cycles of this breathing technique twice a day. “You'll see results very quickly,” he said.
With this, you'll not only be able to sleep better, but it can also help you achieve a greater state of relaxation. “This type of breathing can help us focus our mind and body away from repetitive worries and thoughts,” Young explained.
In this way, you can reduce everyday stress and anxiety. When we're stressed, the sympathetic nervous system goes into overdrive, leading to symptoms such as a racing heart, shallow breathing or clammy hands. Instead, the parasympathetic nervous system is responsible for relaxing and calming you.
“Breathing techniques like 4-7-8 breathing can play a huge role in activating your parasympathetic nervous system and helping you regain your calm,” explains the Cleveland Clinic doctor.
Reducing anxiety can help you fall asleep better at night. Specifically, a study by Thai researchers showed that this technique lowers heart rate and blood pressure, putting the body in an optimal state for sleep.
A few tips
Sleep is essential for good health. So are diet and exercise. And that's because, according to the U.S. Department of Health, sleeping well improves brain performance, mood and health. Not doing so, on the other hand, can prove fatal to your health, increasing your risk of contracting numerous diseases and disorders ranging from heart disease and stroke to obesity and dementia.
Also known as relaxing breathing, this exercise has its roots in the yogic practice of pranayama and requires no equipment or pills. What's more, it can be done anywhere. According to Weil, initiates of this method should first practice sitting in a chair with a straight back. Once mastered, this practice can be transferred to bed.
However, this task sometimes costs more than necessary. For example, in those moments when ruminative thoughts invade our minds, sleep is an almost impossible task. For this reason, Dr. Andrew Weil, PhD of Harvard University and current director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, has devised a method for sleeping called 4-7-8.
Improve your sleep and reduce stress with the 4-7-8 method
This technique is simple and straightforward, but it's not always easy to master the first time. Therefore, don't despair if it doesn't come out the first time. As you practice, you'll gradually see your progress. Integrative medicine specialist Dr Melissa Young suggests doing three cycles of this breathing technique twice a day. “You'll see results very quickly,” he said.
With this, you'll not only be able to sleep better, but it can also help you achieve a greater state of relaxation. “This type of breathing can help us focus our mind and body away from repetitive worries and thoughts,” Young explained.
In this way, you can reduce everyday stress and anxiety. When we're stressed, the sympathetic nervous system goes into overdrive, leading to symptoms such as a racing heart, shallow breathing or clammy hands. Instead, the parasympathetic nervous system is responsible for relaxing and calming you.
“Breathing techniques like 4-7-8 breathing can play a huge role in activating your parasympathetic nervous system and helping you regain your calm,” explains the Cleveland Clinic doctor.
Reducing anxiety can help you fall asleep better at night. Specifically, a study by Thai researchers showed that this technique lowers heart rate and blood pressure, putting the body in an optimal state for sleep.
Summary
My name is Maggie and I'm a writer for thesilverink.com, a website dedicated to news, culture and lifestyle. I have always been passionate about writing and I decided to make it my profession by becoming a web editor. I work on counterpoint.info and I mainly take care of the lifestyle section. I like to share my discoveries and my favorites with the readers, whether it's about fashion, beauty, decoration or gastronomy.
