If you have trouble falling asleep because of all the stress you’ve had throughout the day, it’s likely you’ll wake up feeling tired and moody. But with a simple method, you can easily pace your breathing to help you relax and fall asleep within just one minute.
This breathing technique can also help you get relief from stress prior to a big meeting, presentation, or competition. You can also practice this if you wake up in the middle of the night and can’t get back to sleep.
The ‘4-7-8’ Method
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
How does it work?
Although the ‘4-7-8’ breathing technique is really simple, it has a huge calming effect on us. This is how, when you’re stressed, the adrenaline level in the blood spikes. This results in faster and lighter breathing. The ‘4-7-8’ breathing technique slows this down. When breathing slows down, the pace at which your heart races also slows down. This has an overall calming effect.
Not only does this breathing technique cause your heart to slow down, but it also calms your mind. If you focus on your breathing, your mind stops racing. The brain sends a signal to the central nervous system, which reduces its activity. So, your feelings of anxiety also subside.
The ‘4-7-8’ method is similar to an anesthetic in the way it functions. The whole body relaxes after you apply this breathing technique. This has been practiced for centuries by Indian yogis. During meditation, they use this breathing exercise to relax completely.
You can also do these workouts to help you relax and sleep better.
Have this sleeping potion before bedtime to help you fall asleep – 1/4 tablespoon of honey, 1/8 tablespoon sea salt, and 1 tablespoon of coconut oil. You can consume this as it is or mix with warm water. These ingredients will reduce your cortisol level, which might keep you up at night. The potion also has good effects on your health.
If you have any hacks on how to fall asleep fast, share them with us in the Comments section below.