Sometimes all of us are having trouble to fall asleep, however, we get frustrated when we are very tired but unable to sleep.
Then you try doing several things like having a hot bath, drinking a hot drink, having lavender in the bedroom or music playing, but without any luck.
If this is the case with you, you should try the 4-7-8 breathing technique which is helpful for fighting against stress and anxiety, which may be the main reasons for insomnia. This technique is called pranayama and it represents an ancient yogic technique that was after that developed from Dr. Andrew Weil.
How to do it:
You should take your breathe in through the nose for 4 seconds. Then hold your breath for 7 seconds and after that exhale for 8 seconds through your mouth.
Be aware that you may find it hard for the first time and you will want to count a little faster, but don’t give up. Do not make any breaks and repeat this without having a normal breathing. If you do this, you will feel that your heart rate is slowing down, clearing your mind and relaxing the whole body.
How it is functioning:
The breathing and stress are connected. If we are stressed or upset our breathing gets quicker or shallow. If we breathe deeply we feel calm immediately.
So, by counting until 4, you are making yourself get more oxygen, then allowing that oxygen to affect your bloodstream while you are holding your breath and then emitting carbon dioxide when you breathing out.
In this way you will feel relaxed and have a slower heart rate and more oxygen, affecting the central nervous system. This is a practice in yoga for many years and now it is becoming even more popular.
The body and mind will control the breathing!
By doing this technique you will be in a state of complete relaxation. Your body will get an increased amount of oxygen, which is a good thing. This will give you a balance and help you fight against staying awake during the night and having troubles to sleep.
With this practice, you focus on how to regulate the breathing with your mind and body and then you stop worrying about sleeping. You will calm the nervous system in a natural way.
This practice can be compared with the following:
-Nostril breathing which means holding one nostril closed and breathing in and out from the other one.
-Meditation having your focus on the breathing in order to avoid the attention you have on something.
-Visualization focuses your mind on the path and pattern of your natural breathing.
-Focusing on a happy moment in order to forget your worries.
So, this seems easy, and it is definitely worth to try it!