There are many situations that can cause changes in a person’s rest and sleep habits. According to certain investigations, one of the sleep disorders more common is insomnia, since a good percentage of the world population suffers from it. Therefore, today we want to talk to you about a breathing technique to fall asleep quicklyand other methods that can also be of great help.
People constantly speed up their lives, filling up with multiple activities, causing them to reach the brink of exhaustion most of their days. Situations like these, which constantly accumulate over time, create problems when it comes to falling asleep.
Breathing 4 7 8
Breathing techniques have long gained popularity as the easiest and least expensive way to relax. Especially in those moments of great nervousness, anxiety or when there are difficulties sleeping. However, very rarely do you know how to apply a breathing technique to relax. Limiting himself only to taking a deep breath and exhaling without having an order.
Among all the means that have been recommended by specialists, the 4 7 8 sleeping technique has currently gained popularity. A method that has been created by Dr. Andrew Weil. Although the renowned therapist was able to devise other breathing exercises over the course of his career, this is most likely the most effective of all.
It is a method that uses a numerical formula, basing it on a diaphragmatic breath. Allowing to fill the lower area of the lungs to obtain much more oxygen. This breathing tool is quite well known and in his process the doctor has been able to provide specific durations.
Applying the technique 4 7 8
Although some may consider the 4 7 8 technique dangerous, it is an exercise that can be performed from any position. However, Dr. Weil recommends that it be done sitting down, keeping your back straight and leaning against a backrest. This may be a position with which it is not easy to fall asleep, but it will serve as a test to later apply it lying in bed.
Regarding this method of breathing to sleep, it is necessary to keep in mind that during the first month it should not be done more than four times a day. Now, when the correct position has been taken, the tip of the tongue should be placed just behind the front teeth. That has been the part where the palate begins.
This is not essential, since the most important thing in the exercise is breathing and timing. But the objective of placing the tongue in this way is for the air to have the ability to move throughout the mouth and at the same time to be easily expelled from it.
Steps to perform the exercise
The following three are the most important steps to carry out the exercise correctly:
– Close your mouth and breathe in through your nose. Count to four.
– Hold your breath for seven seconds.
– Completely exhale the air from the lungs in the course of eight seconds. A loud sound must be made, so keep in mind that it is a noisy exercise.
Other breathing techniques to sleep
Everyone at some point has had that feeling that they are tired, but have trouble sleeping. And that is why there are various techniques for deep sleep, which have been recommended by many experts.
You may also be interested in: Breath of Fire: A Powerful Meditation Technique
count when you breathe
Another of the best techniques to fall asleep fast is to count while breathing. In the same way as in the previous exercise, you have to lie on your back and be as relaxed as possible. Focus your mind on noticing the sensation of the bed on your back and the amount of force it exerts to support your body.
Inhale while counting to ten and exhale counting from ten to number one. It is a technique that can be modified to suit the person. Being able to be a cycle of 10 repetitions, more or even less. The essential thing is that a constant count is maintained while inhaling and exhaling.
Abdominal breathing or yoga breathing
In this sense, we are referring to the well-known deep breath, bringing the air up to the diaphragm to replace shallow breathing that brings the air to the thorax. To perform this method you have to lie on your back, stretch your legs and separate them slightly. The arms have to rest gently on the sides of the body, placing the palms of the hands up.
Now you have to close your eyes, place one hand on the abdomen and the other on the thorax. Inhale deeply and slowly, while observing which of the hands begins to rise first. The first of the hands that should go up is the one on the abdomen, and to achieve this it is necessary to concentrate on bringing the air to that area.
Deep breathing or yoga sleep breathing is considered by some expert teachers as a powerful anxiolytic. Decreases tension in muscles, fights anxiety and lowers heart rate. Being an ideal technique to fall asleep quickly.
Breathe and repeat a mantra
When you have mastered yoga breathing very well, you can take advantage of repeating a mantra as part of your breathing exercises for anxiety. Lying down as you breathe, you will have to add a mental phrase that should be repeated when inhaling. Like for example I inhale relaxation.
Once you proceed to exhale the air, you must repeat a mental phrase such as I exhale tension. But there must be a short pause between each of the sentences. When expelling the air you have to become aware of the tension that exists in the body to let it go. This exercise could be taken as a visualization, in which you observe how the tension goes away.
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