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.
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.
Enjoy your sleep and have sweet dreams.
Take it easy on yourself, you'll never get it wrong. All is well. Always.
By Irina Valentino, Mind Wellness Consultant
Founder of MindWellness & Life Transforming Solutions
