This Harvard Breathing Exercise Can Put You To Sleep In Just 60 Seconds
Human beings require at least 8 hours of sleep to function properly. Getting the right amount of sleep ensures that we remain healthy throughout the day, both mentally and physically. Dr. Andrew Weil is a Harvard-trained medical doctor who focuses on holistic health. He believes that getting a good nights sleep is as easy as breathing in and out. I know a lot of my friends who suffer from insomnia would disagree with the good Doctor. But unlike most of the other doctors Dr.Andrew does not immediately go to drugs for an answer. He shows you the natural way.
"Breathing strongly influences physiology and thought processes, including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation",says Dr. Weil. The doctor put all of his knowledge to use and made the 4-7-8 breathing exercise. The exercise is also known as 'The Relaxing Breath' and promotes better sleep. The technique is based on the ancient Indian art of 'Pranayama' which means 'regulation of breath'. Go to the next page to find out exactly how the technique is executed.
#2 The 4-7-8 Breathing Technique
The technique is very simple and can be done in very little time. These are the steps behind the 4-7-8 breathing exercise. They can be performed in any position, however, it is recommended that while learning you do it with your back straight in a seated position. To start off place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise.
Done that? Great, time to begin:
1.Close your mouth and inhale quietly through your nose to a mental count of four.
2.Hold your breath for a count of seven.
3.Exhale completely through your mouth, making a whoosh sound to a count of eight.
4.This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Still worried about whether or not you're doing it right? Don't worry, just go to the next page and watch the video explaining the process to you step by step.
#1 Watch this
As per Weil, the most crucial part of this exercise is holding your breath for eight seconds. Keeping the breath in allows for oxygen to fill up your lungs and then circulate throughout the body. This produces a relaxing effect in the body.
Why would this sleep hack work where all others fail? It works because the breathing requires concentration which helps you quiet the mind and discard any unwanted thoughts. If you practice this technique every day for two months the you will be able to master it. Once mastered you will be able to fall asleep in under a minute. This technique also helps you to deal with the stress and anxiety of daily life.
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