The 4-7-8 sleep trick helps you relax quickly
Do you feel like you toss and turn for hours before you fall asleep? There’s a trick for that! Many people swear by the 4-7-8 method, a technique that you can apply immediately and for which you do not need anything. You will probably fall asleep within 1 minute because of this specific breathing technique.
The 4-7-8 method is an effective way of relaxing by consciously controlling your breathing. It actually acts as a kind of sedative and has been used by Indian yogis for centuries. Because you deliberately lower your breathing, you force your heart to slow down and you quickly become calm and relaxed. Your mind also becomes calm, because because you focus on your breathing, you cannot worry or fret about other things. The 4-7-8 sleep trick is very easy and works like this:
The 4-7-8 sleep trick
- Assume a comfortable position
- Place the tip of your tongue against the back of your front teeth during this exercise
- Breathe in through your nose for 4 seconds with your mouth closed
- Hold your breath for 7 seconds
- Exhale completely through your mouth in 8 seconds with a ‘sssshhh sound’. You can also exhale through your nose
- Repeat this cycle 4 times
Here’s how the 4-7-8 method works even better:
- Keep your tongue against the back of your front teeth as you exhale
- Inhale toward your navel, rather than just filling your lungs; this abdominal breathing optimizes the oxygen uptake.
- Do this exercise 2-3 times a day and you will notice that it becomes easier and easier to relax quickly. This also works if, for example, you have to give a presentation or are a bit stressed for another important event.
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