Have you been having problems with falling asleep, lately? Do you get up in the middle of the night, toss and turn in bed without going back to sleep? If you’ve said ‘yes’ to these, then you must also be feeling sleepy in the day, yawning in between meetings or you could be feeling droopy at your desk with heavy sleepy eyes! Surely, all of this is affecting your productivity and quality of life.
Resorting to sleeping aids like earplugs, eye masks, sleeping pills and white noise may help you a bit. But despite these aids, many still find it difficult to fall asleep as they often prove to be short-term solutions. But Dr.Andrew Weil, a Harvard-trained doctor has found a way to achieve the best sleep through breathing exercises. It’s called ‘The 4-7-8 Breathing Exercise’, or ‘The Relaxing Breath’. It’s based on Pranayama, the ancient Indian practice of ‘regulating breath’. It eases the nervous system and makes the body calm, relaxed and easy.
Its a simple exercise, needs just five steps, and can be done anywhere. Start by sitting with your back, upright. Place the tip of your tongue against the edge of skin just behind your upper front teeth. Keep it that way through the entire exercise. The following are the five steps:
1. Exhale completely through your mouth around your tongue, while making a whoosh sound.
2. Close your mouth and inhale quietly through your nose to a mental count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whoosh sound to a count of eight.
5. This is one set, inhale again and repeat the cycle three more times for a total of four breaths.
Dr.Weil stresses the important part of holding your breath for 8 seconds. This is because keeping the breath in, will allow oxygen to fill your lungs and then circulate throughout the body. This process creates a relaxing effect in the body and will help you fall asleep. Enhance the effects of this solution by sleeping on a MM Foam 100% Natural Latex Mattress.
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