Fall Asleep In Seconds With The Ingenious 4 – 7 – 8 Breathing Technique
If you find it difficult to switch off and fall asleep in the evening, then try this great breathing technique.
Count sheep? Hot milk with honey? Relaxation music? Read a few pages? Drink some sleep tea? Have you tried everything and still can’t sleep? Then learn here the 4 – 7 – 8 breathing technique with which you can fall into deep sleep within a very short time!
The US doctor Andrew Weil has developed a breathing technique that should make it possible to find sleep within a very short time.
He claims that anyone who has mastered this breathing technique fell asleep within 60 seconds at the latest. To do this, you have to train this exercise every day.
The basis of this breathing technique is an ancient Raja Yoga breathing exercise, Pranayama, which acts like a natural sedative on the nervous system and is supposed to relieve tension and tension.
How does this breathing technique work?
It’s actually very easy if you know how! The US physician recommends repeating this exercise four times and later eight times. If you still manage to do it and haven’t already fallen asleep …
Lie down in your comfortable sleeping position so that you don’t have to lay down when you have finished the breathing exercise. Ideally, however, you should lie on your back so that you can breathe freely.
Basic position
It is important not to change the basic position of the tongue in the mouth during the entire breathing exercise. It rests loosely with the tip of the tongue on the upper palate just before the row of incisors.
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Breathe out completely
Let all of the air out of your lungs until they feel completely empty. While doing this, slowly blow the air through your mouth with a little noise until you have the feeling that your chest has collapsed completely.
The air flows past the train lying loosely on the palate. Give it a try now while reading! It works particularly well if you sharpen your mouth slightly.
Your lungs are now ready to take in a large, fresh dose of oxygen.
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breathe in
Now breathe in very calmly through your nose and count to four. Breathe calmly and gently, do not exaggerate gasping for air, but let the air flow through your nose into your lungs.
Feel the slow, deep breathing lower your pulse. This is how you pump a lot of oxygen into your lungs.
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Hold your breath
After you have inhaled slowly, deeply and relaxed through your nose, hold your breath and count to seven just as slowly and calmly.
It is said that during this time your body is particularly well supplied with oxygen, releasing tension and relieving the tension of the day. So hold your breath and count to seven.
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Exhale
Breathe out slowly and deeply. Let the air escape through the slightly open mouth with a little noise. The tongue always remains in the same basic position. The air gently brushes past the tongue.
As you exhale, count at the same pace as you previously counted to 7, now to 8. It doesn’t matter how fast or slow you do it. The only important thing is that the exhale takes twice as long as the inhale.
The air used by stopping escapes. The very slow exhalation results in deep relaxation.
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To repeat
Dr. Andrew Weil recommends repeating this exercise four times at the beginning. Later 8 times in a row, if you have already practiced for about 2 months. He recommends doing this breathing exercise in the morning to start the day more relaxed.
Even before stressful situations, exams, anxiety, fear of flying and panic attacks, this method should help to regulate the pulse and calm the nerves.
More tips for a good night’s sleep
Once you’ve learned to fall asleep using this method, all you have to do is make sure you get a good night’s sleep and that your sleep is restful.
If you wake up at night, you can go back to sleep quickly with the 4-7-8 method.
