Mar 042016

Many people see me to calm their stressed minds down and improve sleeping patters. Hypnotherapy is one of the most effective ways to overcome insomnia, sleep deprivation and any sleep problems. It is natural and very enjoyable, with no side effects process. Hypnosis allows you to relax, let go of stressful or anxious thoughts and prepare body for sleep.

If you have problems to falling asleep try this ‘4-7-8’ technique. It was recommended by Alina Gonzalez and it is phenomenal. It takes a bit of focus to retrain a busy mind to relax and drift into a dreamland, and the ‘4-7-8’ trick makes it very easy.

Sleepless and Stressed – Mindful Breathing 

‘4-7-8’ breathing technique – You simply breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds.

Irina Valentino Hypnotherapy

Cute Ginger sleeping

When you feel stressed or anxious, adrenaline courses through your veins, your heart beats at a rapid rate, and your breathing becomes quick and shallow. The effect of the breathing technique feels almost like a sedative drug, because in order to hold your breath for seven seconds and then to exhale for eight—when your breath is so shallow and short—your body is forced to slow your heart rate. It has no choice. Holding your breath, and then slowly, deliberately exhaling for eight seconds, causes a chain reaction. It feels like going from a mad-dash sprint to a finish line to a slow, leisurely, calming stroll through the park.

You can literally feel your heart rate slow down, your mind get quieter, and your whole body physically relax. It washes over you like a calming, relaxing drug.

Now to the more technical details: People who are stressed or anxious are chronically  under-breathing, because stressed people breathe shortly and shallowly, and often even unconsciously hold their breath. By extending your inhale to a count of four, you are forcing yourself to take in more oxygen, allowing the oxygen to affect your bloodstream by holding your breath for seven seconds, and then emitting carbon dioxide from your lungs by exhaling steadily for eight seconds. The technique will effectively slow your heart rate and increase oxygen in your bloodstream, and may even make you feel slightly lightheaded which contributes to the mild sedative-like effect. It will instantly relax your heart, mind, and overall central nervous system because you are controlling the breath versus continuing to breathe short, shallow gasps of air.

Serenity doterra

My clients and I love using natural essential oils to support our wellbeing. dōTERRA Serenity essential oil is the perfect bedtime blend to smoothen the soul, calm emotions, and leave a peaceful feeling. It promotes relaxation and a restful sleeping environment.

Learn more about this heavenly oil and ORDER it HERE

  • Apply to bottoms of feet at bedtime to help wind down before going to sleep.
  • Add 2–3 drops into a warm bath with epsom salts to create a peaceful, renewing aroma.
  • Diffuse to help promote relaxation and decrease stress.
  • Apply to an aromatherapy necklace to help reduce anxious feelings throughout the day.

Enjoy your sleep and have sweet dreams.

Take it easy on yourself, you’ll never get it wrong. All is well. Always.

Irina Valentino Hypnotherapy

       Irina Valentino, Clinical Hypnotherapist

       Founder of MindHealing & Life Transforming Solutions


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Jul 192013

Hypnotherapy for Trouble Sleeping | Self Hyphosis for Sleep

Sometimes busy minds with their loopy thoughts give us troubles and sleepless nights. Hypnotherapy is one of the most effective ways to overcome insomnia, sleep deprivation and any sleep problems. It is natural, with no side effects process. Hypnosis allows you to relax, let go of anxious thoughts and prepare body for sleep.

If you find yourself having racing thoughts patters when you rather enjoy a nice deep sleep I would suggest you to try out Mindful Self Hypnosis method.

Notice the comfort and the warmth of your bed. Draw your attention to your body positioning. Feel really relaxed, secure and cosy. Close your eyes and enjoy long deep breaths. Allow yourself  to take pleasure in, there is no rush.

Say in your mind 3 times “I see what I see, I’m seeing what I see and I see what I’m seeing”

Say in your mind 3 times “I hear what I hear, I’m hearing what I hear and I hear what I’m hearing”

Say in your mind 3 times “I feel what I feel, I’m feeling what I feel and I feel what I’m feeling”

Say in your mind 3 times “I think what I think, I’m thinking what I think and I think what I’m thinking”

Say in your mind 3 times “I experience what I experience, I’m experiencing what I experience and I experience what I’m experiencing”

Cycle back through steps until you experience beginning of an altered state (relaxation, trance, drifting, feeling light)

Remember another good old and powerful way: When I’m worried and I can’t sleep I count my blessings…


Enjoy your sleep and have sweet dreams. In the morning you might notice how refreshed you are. Say thank you to your mind and to your body, and have a good day. Take it easy on yourself, you never get it done and never get it wrong…


By Irina Valentino, Clinical Hypnotherapist




Irina practices Hypnotherapy, Neuro-Linguistic Programming, Time Line Therapy®, Thought Field Therapy and Eye Movement Integration at the Hoveton and Wroxham Medical Centre and Complementary Health Care Clinic in the Norwich city centre. Contact Irina Valentino for help with insomnia and sleep deprivation issues on 01603 665173, email irina at

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