Sleep can be a complicated thing for some people.  Not being able to sleep places a lot of unwanted pressure on the following day, because not only are you incredibly exhausted, but now your motivation is pretty much gone because you don’t have the energy to spend on it.  

Thus, sleeping well is a very important part of leading any sort of productive lifestyle, because well, you need it.  If you’re climbing into bed at night only to toss and turn, restlessly trying to doze off into la-la land, then the 4-7-8 breathing technique might be what you need.

The method has been pioneered by Harvard-trained Dr. Andrew Weil, it involves regulating your breathing to various counts of 4, 7, and 8, and helps oxygen better fill the lungs, which calms the mind and relaxes muscles.

It’s fairly easy to do.  You breathe in through your nose for four seconds, hold it for seven seconds, and then exhale through your mouth for eight seconds.  This slows down your heart rate and releases chemicals in the brain that soothe us.

Skeptical?  Try it for yourself.  Most people will fall asleep by the fourth cycle, typically in under a minute.

This breathing technique isn’t just excellent for falling asleep however.  This method also counteracts the natural effects of adrenaline, forcing your body to slow its heart rate.  This is good because when we get stressed out, our endocrine system releases adrenaline through the adrenal glands, elevating the heart rate and making you feel jittery or unwell.

As you continue with it, you will be able to feel your heart rate slow and your mind clear.  It is very relaxing.  Try it out if you find you’ve been struggling to fall asleep!

Credit: expandedconsciousness.com