Do you have trouble falling asleep? Does anxiety or stress keep you up at night? Try these simple tricks to calm down your nerves and get some good rest.
It is known as the ‘4-7-8’ method and, this is all that you need to do:
1. Breathe calmly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Breathe out slowly through your mouth for 8 seconds.
It’s really that simple. It may sound crazy, but it really works.
It’s too easy to believe, isn’t it? here’s the science behind it;
When you’re stressed or anxious, the flow of adrenaline in your blood surges and your breathing gets faster and lighter. This breathing exercise acts as a sort of a sedative. Intentionally slowing down your inhale so it forces the rhythm of your heart to slow down, making you calm very quickly; it’s just simple science!
This same workout can help you calm your mind, as it makes you concentrate entirely on your breathing. Without much effort, your central nervous system slowly decreases its activity, and feelings of unease fade away. Any neurologist can confirm this for you.
In terms of the speed and strength of the physical effect it has, the exercise is similar to an anesthetic. In research carried out by Harvard medical doctor, Andrew Weil found out that the ‘4-7-8’ method has been well-known to Indian yogi for several centuries. They use it during meditation practice in order to attain a state of absolute relaxation.
Also, this is not just for the people who have sleep deprivation. If you’re feeling nervous ahead of a competition or an important life event or simply if you wake up in the middle of the night, the ‘4-7-8’ method is guaranteed to let you get the rest you need!
For better effect, you can try out this “sleeping potion” as well,
To relax your mind and body before bedtime, mix together
1/4 tablespoon of honey
1/8 tablespoon sea salt
1 tablespoon of coconut oil
You can just drink this mixture as it is or with a glass of warm water. The effect will be the same.
This mixture will not only have a great effect on your health but will also reduce cortisol spikes which obstruct your ability to sleep and wake you up at night.
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