Sometimes simple things can make the biggest difference in our life and health. Whether eating entirely natural and organic foods or drinking lots of water, it often turns out that the most basic and simple things are best for our body. It is the same for a good night's rest, we would like to be able to fall asleep quickly and naturally to get the amount of sleep recommended.
Sleep problems
For some, falling asleep is not so simple. They lay their heads on the pillow, and hours later, they are still awake, turning and turning in their bed, trying to silently calm their minds in the hope of dozing off.
If you are one of those people who can not get enough sleep each night, then you know how terrible bedtime can be. Many people turn to sleeping pills, melatonin, alcohol, hot baths or milk in the hope of making sleep easier. Yet, there are natural alternatives, simple and healthy able to send you into the arms of Morpheus very quickly as the next trick.
An easy tip to fall asleep
This simple trick can be done with your tongue and mouth to make sure you fall asleep every night like a baby. This is called the "4-7-8" breathing method, and it has become viral on the Internet!
This trick is "The breathing exercise 4-7-8", also called "The relaxing breath", which promotes a better sleep. This is based on pranayama, an ancient Indian practice that means "regulation of breathing".
Exercise is described as "a natural tranquilizer for the nervous system" that brings the body into a state of calm and relaxation.
The 4-7-8 breathing exercise is quite simple, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit back straight while doing the exercise.
Place the tip of your tongue against your hard palate just behind your upper teeth, and keep this position throughout the exercise. You exhale through your mouth around your tongue; try to lightly pinch your lips if it sounds awkward.
1) Exhale fully through your mouth.
2) Close your mouth and inhale gently through the nose and count to four.
3) Hold your breath counting to seven.
4) Exhale fully through the mouth, counting up to eight.
5) Inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale gently through the nose and exhale audibly through your mouth. The tip of your tongue stays in place all the time. Expiration takes twice as long as inhalation. The absolute time you spend on each phase is not important, the ratio of 4-7-8 is important. If you have trouble holding your breath, speed up the exercise but keep the ratio 4-7-8 for all three phases. With practice, you can slow down and get used to inhaling and exhaling more and more deeply.
Why is this technique effective?
Proper breathing encourages the rapid elimination of carbon dioxide from the body. It creates a sense of relaxation and calm. And according to Dr. Weil, the inventor of technique 4-7-8, this breathing technique works because it allows the lungs to be fully charged with air, allowing the circulation of more oxygen in the body , which promotes a state of calm and therefore falling asleep.