YOU CAN COUNT ON IT
This simple breathing trick can help you fall asleep in TWO MINUTES
IT'S one of the most frustrating things, lying in bed at night but not being able to sleep.
Insomnia can be torturous, leaving you exhausted, in a foul mood and at greater risk of long-term health problems.
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There are a whole host of sleep tricks, that promise to send you off to the land of nod.
But GP Dr Hilary said today a simple breathing exercise might do the trick, in just TWO minutes.
The 4-7-8 breathing technique is inspired by yoga
He told the Lorraine show: "There's a lovely technique called the 4-7-8 technique.
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"So you breathe in through your nose for four seconds, hold your breath for seven seconds and breathe out making a whooshing sound for eight seconds.
"Most people fall asleep in two minutes if they do that, it's a really good and simple technique."
The man who pioneered the technique, Dr Andrew Weill from Arizona, said it's "utterly simple, takes no time, requires no equipment and can be done anywhere" - and for some people works in 60 seconds.
He says that this is because the 4-7-8 technique acts as a "natural tranquilliser for the nervous system", reducing both stress and tension in the body.
So next time you’re wide-awake late at night it might well be worth giving it a go.
How do you do the 4-7-8 breathing method?
- Before you start, position the tip of your tongue on the roof of your mouth just above your teeth -and keep it there.
- Exhale through your mouth quite forcefully, you should make a "whooshing" sound.
- Close your mouth and inhale softly through your nose, whilst mentally counting to four.
- Hold your breath and then count to seven.
- Once again, breathe completely out through your mouth in one breath, making another whoosh sound, this time for eight seconds.
- Inhale again and repeat the above cycle three more times for a total of four breaths.
MORE ON SLEEP
How does the 4-7-8 breathing trick work?
The technique works by allowing your body to take on more oxygen, relaxing the nervous system and promoting a state of calm.
It also helps to re-balance the nervous system - which can often become over stimulated whenever you’re feeling stressed.
The breathing technique can also help at a spiritual level, as it can helps you reconnect with your body and your breathing as well as distract you from any everyday thoughts that are preventing you from dropping off.
Did it work for you?
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