If you’re anxious or stressed before a major event, it may be a challenge to fall asleep and stay asleep. Try to calm your nerves down and have a good rest.
The following is what you need to do. It’s called the “4-7-8” method.
1. For 4 seconds, breathe calmly through your nose.
2. For 7 seconds, hold your breath.
3. For 8 seconds, breathe out slowly through your mouth for 8 seconds.
It’s so easy indeed. It may sound crazy, but it does.
How does the 4-7-8 method works?
The amount of adrenaline in your blood increases when you are stressed or anxious, and your breathing becomes quicker and lighter. This breathing exercise acts as a sort of sedative. In this way, intentionally slowing down your breathing causes your heart’s rhythm to slow down, helping you calm down very quickly; it’s basic physiology!
The same exercise also helps calm your mind, simply because it allows you to focus entirely on your breathing. You don’t realize it, but your central nervous system is gradually decreasing its activity and anxiety feelings are disappearing. This can be confirmed by any neurologist for you.
The result is relaxing your entire body. The workout is similar to an anaesthetic in terms of the speed and strength of the physical effect it has. Harvard medical doctor Andrew Weil investigated it, who found that Indian yogi has known the’ 4-7-8′ method for several centuries. They use it to achieve a state of complete relaxation during meditation practice. Therefore, it is safe to say that it is totally harmless.
How can this method be useful to you?
When you wake up late at night because, for example, anything buggers you, it will help. The same happens when you feel nervous ahead of a contest or an important event in life. It is assured that the ‘ 4-7-8 ‘ approach will give you the rest you need!
You can use this “sleeping potion” for better effect:
Mix together to relax your mind and body before bedtime,
1/4 tablespoon of honey
1/8 tablespoon sea salt
1 tablespoon of coconut oil
You could simply drink this mixture as it is or add it to a glass of warm water — it would have the same effect.
Not only will these ingredients have a positive effect on your health, they will also reduce the spikes of cortisol that hinder your ability to sleep and wake you up at night.