Do you have problems sleeping? do you want to learn how to fall asleep fast? If so, I have a great technique that I will be teaching you today that’s super easy, effective and can be done in under 30 seconds.
There is nothing worse than being so tired but then your old brain up there decides it’s a great time to have a party and brings out the beer and snacks and sets itself up for a long night of chattin’ and good ‘ol times. And there’s nothing you can do about it.
Then you wake up in the morning exhausted, grumpy as hell, looking like crap and feeling even worse. It’s a lose-lose. (Except for your brain who was at the party. He was havin’ a great time.) After having a couple of these nights myself lately I started looking up techniques to help and I found this one by Dr. Andrew Weil and it works! So naturally, I wanted to share it with you.
It’s really simple. It’s called the 4-7-8 technique. You start by putting your tongue on the roof of your mouth right where it meets the top of your teeth in the middle. Keep your tongue there the whole time, even though it’s weird. Apparently, this is yoga breathing, I didn’t know that and haven’t been doing that. Anyways, put your big ‘ol tongue there and close your eyes. Breath in through the nose for 4 counts, hold for 7 and exhale for 8 through the mouth while keeping your tongue in the yoga spot. You want to do a total of 4.
Weil emphasizes the most important part of this process is holding your breath for eight seconds. This is because keeping the breath in will allow oxygen to fill your lungs and then circulate throughout the body. It is this that produces a relaxing effect in the body.
Weil also explains that breathing strongly influences the physiology and thought processes, including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation. Kind of like meditating.
But the trick to this is it’s a practice! Sometimes it doesn’t work right off the bat. I found through researching it, people said sometimes it could take as long as two months before it really works on a regular basis. Sometimes, not all the time. It worked for me pretty much as soon as I tried it. It quiets the mind and shuts that darn brain up. (Turns the ugly lights on at that party if you know what I mean.)
So give it a try and let me know in the comments below what you think!
Until next Wednesday!