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The 4-7-8 Breathing: The Technique Of A Harvard Doctor To Fall Asleep In Less Than A Minute.

The 4-7-8 Breathing: The Technique Of A Harvard Doctor To Fall Asleep In Less Than A Minute.

fall alsleep in one minute

The world changes, and our habits too. Today's life is much more complicated than that of yesteryear. New technologies invade our everyday life, causing chronic stress and fatigue and, of course, problems of sleeping.

According to a report by the National Institute of Sleep and Vigilance (INSV), about one third of French people complained about problems related to sleep. 20% of them were diagnosed as suffering from chronic insomnia. It is therefore normal that scientists consider sleep disorders to be a serious problem.

Why sleep is important?

Our bodies need to sleep. During the night, our cells regenerate, allowing our brain to rest and prepare for daily tasks. A poor quality of sleep can cause a deterioration of our physical and mental health. Indeed, a groundbreaking study by the University of Surrey in the UK showed that having sleep disorders for only a week can affect up to 700 genes in the human body.

You are not sleeping enough, this is not good for your health:

Lack of sleep can cause serious health problems including high blood pressure, obesity, anxiety, depression, heart disease and cancer and many other illnesses. In addition, studies have shown that sleep is linked to genes that control the immune system, inflammation and stress.

What to do ?

If sleep deprivation is a recent affair in your home, you should be obliged to resume your child's habits before sleeping. Reading and putting on relaxing music can help you regain your sleep. However, avoid reading on your phones or tablets, the brightness may damage your eyes. On the other hand, go back to books, they are your real allies.

Another piece of advice, put yourself in a room that makes you want to sleep, which contains a light and a good space to be able to enjoy enough oxygen for the good functioning of your neuronal cells.

Here's how to train your brain to fall asleep in just a minute:

Freeing your mind before sleep can prove difficult for some. Dr. Andrew Weil offers a simple technique to breathe and relax.

The 4-7-8  Breathing Technique :

  • First, make sure that your posture will allow you to breathe as deeply as possible (Sit right, relax your shoulders, ... etc.).
  • Place the tip of your tongue on your palate just behind your front teeth. Keep this position throughout exercise even during exhalation.
  • Exhale deeply, take all the air out of your lungs.
  • Inhale through your nose counting up to 4.
  • Hold your breath. Count to 7.
  • Exhale through your mouth. Count up to 8.
  • Repeat the 4-7-8 breathing exercise 3 times.
  • Exercise can spread over several nights before giving effect. It would take endurance. You will have difficulty concentrating at the beginning of the exercise, it is quite normal. Try to free yourself from any activity before going to sleep.

Why 4-7-8 Breathing technique works?

The 4-7-8 Breathing Exercise is effective insofar as it will teach you to breathe slowly and therefore relax. Similarly, it will help you to better circulate oxygen in your body and to finish, breathing well is a first step to avoid falling into the trap of stress and anxiety.