Today’s stressful life initiates our mind in such a hyper state that at night when we go to bed it becomes impossible to fall asleep. For all those who find it difficult to initiate the sleep, here is sleep inducing technique worth trying. It popularly known as the 4-7-8 technique that claims to help you nod off in 60 seconds! It sounds great, right?
What’s 4-7-8 Technique
The 4-7-8 breathing method was pioneered by Dr. Andrew Weil. The technique involves regulating breathing to various counts of 4, 7, and 8. The interesting thing in this way of breathing is that the technique lets the oxygen fill the lungs better, and calms your mind.
Dr. Andrew Weil, a Harvard-educated wellness practitioner, studied meditation, breathing, and how it can be used to counteract stress in detail before sharing the technique. The technique is simple to understand and easy to practice:
You breathe through your nose for four second, hold it for seven seconds, and exhale through your mouth for eight seconds. In this way of breathing the heart rate slows down , and brain releases a chemical which calms and pacifies the mind.
If you are skeptical like me, you should try it! I tried it, and trust me it works! It ended up working like a total charm. I was out before I reached my fourth repetition and it tends to knock me out easily in less than a minute.
Apart from helping us to sleep peacefully this technique is awesome in moments when we a re stressed or angry. In the event of anger or stress, our endocrine system releases adrenaline through our adrenal glands. This elevates heart rate, and can make one feel jittery and unwell , unfocused or confused. It makes you breathe rapid and shallow. However, using this breathing technique, you counteract the natural effects of adrenaline and your body is forced to slow down your heart rate. It doesn’t have a choice! At the beginning, you may feel a bit uncomfortable, however after a while, you really do feel your heart rate slow and your mind clear. So, why don’t you try this tonight and tell us what you think?
About author: Dr. Amitabh Singh is the founder of Aadyanta Life. He provides personal coaching and consultations to the corporate leaders, business owners and top line executives. He specializes in Mindfulness Meditation coaching and his thought provoking and enlightening lectures are for those who are interested in alternative ways to improve their lifestyle, happiness and well-being.