do you have a hard time I go to sleep Do you spend most of your time in bed tossing and turning every night? 10-3-2-1-0 sleep rules “It’s a simple approach to remembering healthy bedtime habits,” say experts. But if you still can’t sleep, integrative medicine expert Dr. Andrew Weil has a solution. With the 4-7-8 breathing technique, he describes it as “a natural tranquilizer for the nervous system.”
Techniques inspired by yoga breathing pranayama“It’s the perfect, portable stress antidote because it puts practitioners in a relaxed state almost immediately,” the expert writes on his website. Unlike tranquilizers, which often lose their power over time, this exercise is subtle at first but gains power with repeated practice,” he adds.
How to fall asleep quickly
4-7-8 Method (backed by science):
— Ben Meer (@SystemSunday) October 5, 2022
According to him, “practice regulars, mindful breathing exercises It calms, energizes, and can even help with stress-related health problems, from panic attacks to digestive disorders.
How to do the 4-7-8 (or Relaxed Breathing) Exercise
According to Dr. Weil’s website, the 4-7-8 breathing exercise is very easy, takes very little time, requires no equipment, and can be done anywhere.
“You can do it in any position, but 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 leave it there throughout the exercise. Around your tongue. If this feels awkward, try pursing your lips a little.”
way to execute?
*Exhale completely through your mouth with a hissing sound.
* Close your mouth and inhale quietly through your nose while mentally counting to four.
* Hold your breath and count to seven.
*Exhale completely through your mouth for a count of 8 hissing sounds.
*This is one breathing cycleBreathe in again and repeat this cycle three more times for a total of four cycles.
Try this technique to help you sleep better (Source: Getty Images/Thinkstock)
“Note that in this breathing technique you always breathe in quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in place the entire time. Exhalation takes twice as long as inhalation. The absolute time spent in the phases is not important, the ratio of 4:7:8 is important, if you have difficulty holding your breath, increase the speed of the exercise, but the ratio of the three phases to 4:7:8 With practice, you can get used to slowing everything down and taking deeper breaths in and out,” says his site.
How often should it be done?
*Please do this at least twice a day.
*Cannot be done frequently.
*Do not take more than 4 breaths at a time during the first month of practice.
“Later, if you want, you can extend it to eight breaths. added.
He added that this technique also helps calm the nerves. Use it anytime.Use it to help you fall asleep.This exercise is not highly recommended.Everyone can benefit from it,” he added.
But can it really help you sleep better?
Dr. Ashish Kumar Prakash, Consultant in Respiratory and Sleep Medicine, Medanta Hospital Gurugram, said: indianexpress.com “There is no scientific data,” but the technique can be considered “a good practice for relaxing the mind.” No evidence of efficacy. Most Common Sleep-Related Breathing DisordersAs such, this practice is simply calming and can be considered a good way to relax the body and mind to help you sleep better.
Agreeing with this, Kshemavana’s Chief Wellness Officer, Dr. Narendra Shetty, said the main purpose of the technology is to “coordinate the brainwaves so that they become organic by synchronizing and channeling them. ‘ said. sound sleep By inducing the release of natural endorphins and serotonin without straining physiology.”
But Animesh Arya, Ph.D., Senior Consultant and HOD in Respiratory and Sleep Medicine at Sri Balaji Action Medical Institute, cautions against “overuse for everyday stress.” “This fight/fear response helps you survive, but when overused due to everyday stress, it can be detrimental to your health. It is necessary to find out the real cause and start treatment immediately.
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