Most likely we all know this: instead of falling asleep we toss and turn in bed. Due to the daily stress and hustle and bustle we can’t find rest and sleep won’t come.
More and more people suffer under disturbances to fall asleep. And this strongly impacts our everyday life. Because, when you suffer under lack of sleep you often have difficulties to concentrate, your irritability is increased, your performance decreased.
The 4-7-8 breathing exercise provides remedy. According to the American doctor and author Andrew Weil this breathing exercise causes that you will find inner rest and sleep within less than one minute. The 4-7-8 breathing exercise originates in yoga- breathing exercises.
How does the 4-7-8 breathing exercise work?
- During the whole exercise, the tongue is touching the elevation directly behind the front teeth.
- You completely exhale through the mouth with a small noise.
- Close your mouth and slowly inhale through your nose counting to four.
- Hold your breath counting to seven.
- Then, completely exhale through the mouth with a small noise counting to eight.
It is advisable to repeat this procedure four times in the morning after waking up and four times in the evening before falling asleep. It doesn’t matter, whether you are counting fast or slow but regular exercise is important! The exercise can be made while lying down, sitting or standing. According to Weil, after about eight weeks, the breathing exercise can be increased to eight repetitions in the morning resp. in the evening.
The slow inhaling increases the oxygen intake of the body and due to the holding of the breath it is absorbed by the blood. The exhalation transports used air out of the lungs. Consciously in- an exhaling is a natural sedative for our nervous system, has a relaxing effect on our body and lowers the pulse.
The 4-7-8 breathing exercise is not only helping when suffering under falling asleep problems but also when you are nervous, stressed or when you are having fear of flying.
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