Can’t Sleep? Try This Trick And Fall Asleep in Minutes!

Posted by GreaterGoodness

The 4-7-8 breathing exercise is an effective method of counteracting insomnia that only takes a couple of minutes. This simple relaxation technique created by Dr. Andrew Weil increases the oxygen supply in your bloodstream, which slows down your heart rate and helps your body relax so you can fall asleep faster.

Inhale Four

Sit in a comfortable spot, such as your bed, but remember to keep your back straight during the exercise. Inhale for a count of four. Keep the tip of your tongue against the roof of your mouth directly behind your upper front teeth throughout the exercise.

Hold Seven

Now hold it for a count of seven. Don’t worry if you can’t hold your breath for seven seconds. Simply speed up the count. Just be sure to speed up your inhalation and exhalation accordingly. It is not important how much time you spend in each position, only that you maintain the 4-7-8 ratio.


Exhale Eight

Exhale for a count of eight. Remember to produce a “whoosh” sound each time you exhale. Slightly pucker your lips so that the air moves around both sides of your tongue. Start out with four breaths at a time and build up to no more than eight repetitions for the greatest benefit.

More Information

Lightheadedness or mild dizziness is normal during and shortly after the exercise. This video shows how easy it is to master the technique; he also offers a patient handout about the breathing exercise. Contact a physician before beginning any new exercise regime, and if you experience any adverse conditions.

Aside from being an effective solution for individuals who have trouble falling asleep, the 4-7-8 breathing exercise is also a recommended relaxation technique for stress management. Before you start counting sheep to beat all that tossing and turning during the night, take a couple of minutes to give the technique a try.

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