It all started a week before my best friend’s wedding. You should make a speech, and I would be incredibly nervous that I could not sleep, so I tried this.
After three days without interruption, I asked the mother of the bride (classes of meditation taught) what to do. She claimed to have the trick to solve my problem. It not only worked, but also changed my life!
It is called the “4-7-8” method. Here’s what to do:
- Breathe regularly through the nose for 4 seconds.
- Hold your breath for 7 seconds.
- Slowly exhale through your mouth for 8 seconds.
It is really simple. It may sound crazy, but it really works.
How it works?
I guess she cried. To my surprise, I woke up the next morning and realized that only then had even failed to count until the end of the year at 8, before falling asleep.
So I have made myself realize how it works when it is stressed or anxious, increases the amount of adrenaline in the blood, and your breathing is faster and easier. This breathing exercise acts like a kind of sedative. Deliberately slowing your breathing in this way requires you to slow down the pace of your heart to calm down very quickly; It is the simple physiology!
The same exercise helps to calm the mind, simply because it focuses entirely on your breathing. Do not note, but at this time reduces the activity of the central nervous system gradually, and feelings of anxiety disappears. Each neurologist can confirm this.
The result is that your entire body relaxes. With regard to the speed and intensity of the physical effect of exercise is similar to an anesthetic. It was studied by Harvard doctor Andrew Weil, who said the approach “4-7-8” Indian Yogi is known for several centuries. They are used when practicing meditation, to achieve a state of complete relaxation. It is safe to say that is totally harmless.
How it can be useful to you specifically?
I can give you one: If this exercise something like the same effect on you as it does me, that will help you to sleep much, much faster and in all situations. When he wakes up at night because something breaks, he will help you, for example. The same goes for when you feel nervous before a major competition or event of life. The “4-7-8” method is guaranteed to get the rest you need!
From that moment, before the wedding, I used it every night, and every time I get up in the morning, I am surprised how it works!