The insomnia problems are becoming more frequent. Some are forced to take sleeping pills that stimulate sleep, while others opt for sessions of intense exercise to physical exhaustion so as to sleep easily. But did you know that "breathe" properly could help you improve your quality of sleep?
Statistics about Lack of sleep.
The National Institute of Sleep and Alertness conducted a survey with the BVA Healthcare firm that has shown that one in three people is suffering from sleep disorders and about 36% of Americans sleep less than 7 hours a day, knowing they should sleep at least 8 hours.
To find sleep, most people tend to consume sleeping pills, alcohol, or in desperate cases, drugs and eventually become addicted to these toxic substances. According to the Center for Disease Control, approximately 40 million people in the US suffer from sleep disorders. Half of these people have already resorted to the use of stimulants to fall asleep.
Andrew Weil, American researcher graduate of Harvard University and follower of alternative medicine, has developed a technique that can help fall asleep quickly. First, this technique is designed to manage anxiety and stress through breathing. Then it turned out that it also had very positive effects on the mind and can improve mood.
This is the breathing technique known under the name of "4-7-8". Simple, fast and efficient, this method is based on 5 steps to fall asleep:
1. Place the tip of the tongue against the palate, behind your upper jaw (must maintain the position of the language throughout the year).
2. Then, fully exhale through the mouth.
3. Inhale through your nose for a count of 4 while keeping the mouth closed. Take long, deep breaths.
4. Hold the breath for 7 seconds. If you are unable to hold your breath for a long time, make the most of seconds. And rest assured, with time you get used to it.
5. Exhale air through the mouth for 8 seconds. The idea is to take more time to exhale .
2. Then, fully exhale through the mouth.
3. Inhale through your nose for a count of 4 while keeping the mouth closed. Take long, deep breaths.
4. Hold the breath for 7 seconds. If you are unable to hold your breath for a long time, make the most of seconds. And rest assured, with time you get used to it.
5. Exhale air through the mouth for 8 seconds. The idea is to take more time to exhale .
All these steps must be done in a complete cycle repeated for more than 3 times so as to make 4 cycles.
The advantages of the technique 4-7-8
This technique allows an intense focus on breathing instead of the emotional problems causing stress and anxiety. The repetitive nature of the method used to soothe the nervous system and relax the mind so that it helps the body relax.
The 4-7-8 breathing technique is to remove the carbon dioxide in the body, which is why the duration of the exhalation is two times longer than the duration of inhalation. Proper breathing is essential for optimal pH levels and a balanced body, that allows to stimulate sleep hormones easily.
Others consider this technique as a kind of meditation. Indeed, this technique attempts to purify the mind through a balanced and steady breathing. Breathing is very convenient to occupy the mind and prevent it from having negative thoughts, and like other meditation techniques, the aim is to help both the body and mind to relax and get rid of the lack of sleep for a more balanced life.
If this method does not help you fall asleep for the first time, do not be discouraged, the body takes time to resume normal sleep patterns, especially for people who have already resorted to stimulants.