Nothing is worse than lying awake at night, especially if you've been woken by the kids. Help is here...
Nothing is worse than lying awake when you should be asleep, especially if you've been woken by the kids. Help is here...
I've tried warm milk, putting lavender oil on my pillow, and counting the flowers on my wallpaper- they've not worked! So what if I told you that the new solution could be simply learning to breathe?
The 4-7-8 breathing technique pioneered Dr. Andrew Weill from Arizona describes the yoga-inspired method as "utterly simple, takes almost no time, requires no equipment and can be done anywhere."
This doctor claims that 4-7-8 breathing can help people fall asleep
in under one minute by acting as a "natural tranquiliser for the nervous system". It's meant to reduce stress and tension in the body.
So what do we do?
- Before you begin, place the tip of your tongue on the roof of your mouth just above your teeth and leave it there throughout the exercise (that's the key)
- Breath out completely through your mouth (rather forcefully) so you make a "whoosh" sound.
- Shut your mouth closed and inhale quietly and softly through your nose for a count of four.
- Hold your breath and then count to seven.
- Next, breath out completely through your mouth, making another "whoosh" sound lasting eight seconds in one long breath.
- Now breath in again and repeat the same cycle three times for a total of four breaths.
: All inhaling breaths must be quiet
and through your nose and all exhaling breaths must be loud and through your mouth.
Why does it help?
- It takes on more oxygen relaxes the nervous system and promotes a state of calmness.
- It helps rebalance the nervous system which can become over stimulated during times of stress (baby's or sick kids waking in the night can do that!)
- It helps you connect with your body and your breathing and distract you from thoughts racing around in your head that can prevent you from getting your zzzzz's sleep.