Lack of sleep is one of the common problems in humans. Sleeping less than the recommended hours directly affects the body and leads to physiological and psychological disorders such as stress or anxiety as well as negative effects the next day.
However, there are some relaxation techniques that can help the person fall asleep and fight insomnia. One of them, equipment 4-7-8, created by an American who wants to reduce stress and relax the body.
The creator is Andrew Weill, author of several best sellers and a famous physician-guru, a great advocate of benefits and holistic breathing practices to resolve stress and anxiety. Dr. Weil, on his website, notes: "Breathing strongly affects the physiology and thought processes, including moods." relaxation ".
In this context, the specialist has created the 4-7-8 technique and the creator of the powerful method. Weil describes it as a "natural tranquilizer for the nervous system".
How to apply the 4-7-8 technique
First of all, although the exercise can be done in any position, the specialist recommends doing it sitting, with your back straight and supported in a backrest. Although this position may make sleep impossible, you can try the sitting method and apply it later when you are in bed.
The Six Steps to Achieve an Effective Method:
1 – Place the tip of your tongue against the edge of the fabric that is just above the upper front teeth. It is important to stay there by the end of the year.
2 – Exhale completely through your mouth, making a loud sound.
3 – Close your mouth and breathe slowly through your nose while you count it four.
Hold your breath mentally counting seven hours.
5. Exhale completely through the mouth with a mental evaluation eight makes the same sound as the second step.
6- After the first cycle, repeat the same process three more times to reach a total of four reps.
Exercise 4-7-8 It has the potential to help those who are over-stressed to fall asleep more quickly. It also has advantages when applied during the day in times of stress, anger, guilt, dissatisfaction or internal stress.
This may positively affect irritability, headache, concentration deficiency, worsening of cognitive abilities, weight gain and even heart disease through a direct improvement in sleep.
In this way, the instrument can also be used as a relaxation method, which is not mandatory at the time of falling asleep, as well as in situations where the heart rate may be increased, such as in discussions or when there is a conflict.