do you struggle fall asleep every night, and end up spending most of your time tossing and turning in bed? we suggest you try 10-3-2-1-0 Sleep Rule Experts say that “a simple way is to remember some healthy pre-sleep practices”. But if you’re still unable to get anything off, Dr. Andrew Weil, an integrative medicine specialist, has a solution – the 4-7-8 rule of breathing, which he also describes as a “natural tranquilizer for the nervous system.” describes.
Technique, which finds its inspiration from Yogic breathing techniques Pranayama“It’s the perfect, portable stress reliever, as it puts the therapist in a relaxed state almost immediately,” the experts write on their website. “Unlike tranquilizing drugs, which are often effective when you first take them but then lose their potency over time, this exercise is subtle when you first try it, but gains strength with repetition and practice. do,” he says.
How to sleep early
The 4-7-8 Method (Backed by Science):
— Ben Meir (@SystemSunday) 5 October 2022
According to him, “By practicing regularly, mindful breathing exercise Can be calming and invigorating and can even help with stress related health problems ranging from panic attacks to digestive disorders.
How to Do the 4-7-8 (or Relaxed Breath) Exercise
Weil’s website notes that the 4-7-8 breathing exercise is completely simple, takes almost no time, requires no equipment and can be done anywhere.
“Although you can do it in any position, sit with your back straight as you learn the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout the exercise. You will exhale through your mouth around your tongue; If that feels weird try puckering your lips a little bit,” it read.
How to do?
* Exhale completely through your mouth, making a sound of passion.
* Close your mouth and inhale silently through your nose to a mental number of four.
* Hold your breath to count to seven.
* Exhale completely through your mouth, making a whoosh sound to the count of eight.
*it’s a breathing cycle, Now inhale again and repeat this cycle three times for a total of four cycles.
Make Sure You Sleep Well With This Technique (Source: Getty Images/Thinkstock)
“Note that with this breathing technique, you always inhale silently through your nose and exhale audibly through your mouth. The tip of your tongue remains in position the entire time. The exhalation is twice as long as the inhalation.” It takes time. The total amount of time you spend on each step isn’t important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed up the exercise, but do 4 for three steps Stay in the ratio of :7:8. With practice you can slow it down and get used to inhaling and exhaling more and more deeply,” noted their site.
How many times should you do this?
*Do this at least twice a day.
*You can’t do this too many times.
*Do not take more than four breaths at a time in the first month of practice.
“Later you can increase it to eight breaths if you want. If you feel light-headed the first time you breathe this way, don’t worry; This will pass,” he said.
He added that the technique also helps to calm the nerves. “Use it whenever something bothers you – before you react. Use it whenever you feel an inner tension or tension. Use it to help you sleep. Highly not recommended this practice.” Everyone can take advantage of it,” he said.
But does it really help you sleep better?
Dr Ashish Kumar Prakash, Consultant for Respiratory and Sleep Medicine, Medanta Hospital Gurugram. indianexpress.com While “no scientific data” exists, this technique can be considered “a good exercise to calm the mind”. “Although it claims to promote good sleep, there is no evidence of its effectiveness in obstructive sleep apnea – Most Common Sleep-Related Breathing Disorders, As such, this practice is just for calming the mind and can be considered as a good way to relax the body and mind, thereby making sleep easier,” he said.
Agreeing, Dr. Narendra Shetty, Chief Wellness Officer, Kshemavana, said that the main objective of this technique is to “trigger and modulate the brain waves, to get organic. deep sleep By inducing the release of natural endorphins and serotonin without straining one’s physiology.”
However, Dr Animesh Arya, Senior Consultant and HOD, Respiratory and Sleep Medicine, Sri Balaji Action Medical Institute cautioned against “overusing it for everyday stress”. “This fight-or-fear response may help you survive, but it can be detrimental to your health if overused to everyday stress. In the case of over-stress or restlessness, a person One should consult a specialist to find out the real cause and start the treatment immediately,” Dr Arya said.
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