Many of us are concerned about the problem of falling asleep for a long time. This is the same unpleasant feeling when you return on the bed from one side to the other, and the dream does not come. But problems with falling asleep cause an exacerbation of diseases of the body associated with the cardiovascular system. From constant lack of sleep, you can soon notice a deterioration in the functioning of the brain and decreased performance. From a lack of sleep, a person also becomes irritable and lethargic.
The technique based on ancient Indian technology
An excellent exercise against insomnia and long falling asleep was invented by the American doctor Andrew Vale. It is called “4-7-8 - breathing for sleep” or 4-7-8 breathing thick. Andrew created it on the basis of ancient Indian technology - pranayama. Weil’s technique can be called a kind of meditation.
It does not require any medication, special equipment or lighting. A technique will do everything for you, which will serve as a medicine for the nervous system, naturally reducing stress in the whole body.
Proper breathing helps deal with shocks.
This technique invented by Weil can be used not only in a bad dream. It is recommended to practice it with a sudden feeling of anxiety, with nervous shocks. If it happened that you woke up in the middle of the night and nothing helped you fall asleep, as a result of which you could fall asleep until the morning, this technique will also come to your aid.
The whole essence of the breathing technique for falling asleep "4-7-8" is to create conditions for hyperventilation of the lungs. This is a process that we are free to control ourselves.
The effects of oxygen starvation
It is due to improper breathing in the body that malfunctions can occur. Especially poorly we control this process when we are nervous, when all thoughts are busy with negativity and we don’t want to think about anything else. Air fills only the upper part of the lungs, and this leads to oxygen starvation. Frequent experiences and stress deplete the body and slowly destroy it. Such “shakes” are dangerous both for pressure and for the immune system as a whole. Nerve stress slows down the brain and upsets sleep.
Vale and thousands of patients who have tried the “4-7-8” technique claim that when using it, the results are not long in coming, and sleep comes in just a minute.
The doctor does not dictate strict rules for the implementation of his technique, but as for breathing, here it is necessary to observe the basic conditions to achieve the desired effect. The position of the body does not matter. You can perform these exercises even while in motion.
Description of the technology "4-7-8"
So let's get started. Fix the tip of the tongue behind the teeth, in the region of the upper palate. It should remain in place all the time while you are doing the exercises. This may seem complicated, but with experience you will get better. This situation is explained by the practice of yogis, who also fixed their tongue in the upper sky during meditation. It is believed that there are points that not only enhance the effect of the technique, but also help in the treatment of certain diseases.
Exhale well so that the lungs are completely free of air. During this initial exercise, almost all carbon dioxide is removed from the body, and the tense muscles of the body relax.
Now count to 4. Immediately after that, you need to inhale. We fill the entire chest with air, and each molecule of our body - with calming. Inhale with some effort. A large amount of oxygen will quickly enter the body. Perhaps because of this you will feel slightly dizzy. In this case, you can inhale more slowly and make it a little smaller, gradually filling the chest with air.
Hold your breath and count to seven. Oxygen in this small amount of time is completely absorbed in the blood. This is what is often lacking in the body of modern man. Due to improper "shallow" breathing, its beat rhythm, oxygen simply does not have time to penetrate deep into the tissues.
The last stage: exhale noisily through an open mouth, while counting to eight.
If necessary, the exercise can be repeated. Vale recommends doing up to 4 sets at a time.
Slow heart rate
Why does a person doing such an exercise fall asleep faster? The fact is that the mind at the time of performing the above technique completely concentrates its attention on the respiratory process itself and on the correct count. In this case, the anxiety goes away, and even if you do not quite feel it, the central nervous system is completely distracted from the problems of the outside world. Holding your breath and a special slow exhalation slows down the heart rate, which during stressful situations increases and entails detrimental consequences for many systems.
At the beginning of the practice of methods 4-7-8, some may have problems with holding their breath or exhaling. This is normal if you have never resorted to this kind of training. You can start with a more comfortable rhythm for you, gradually increasing the time. Importantly, do not forget the three numbers: 4 seconds - the time between the first exhalation and inhalation, 7 - a pause after inhalation and 8 - exhalation. The gaps may be shorter or longer, it is not necessary to use a stopwatch. The fact is that initially during the exercise it was necessary to count the heartbeat. The heart rate is slightly faster than the second hand, so timing in time is optional.
Versatility exercises
A huge plus of the technique is that it does not require any special conditions. No need to spend money on equipment and additional pharmacy products. And without all this, the effectiveness of the Weil technique is proved by many patients who have tried it on themselves. Exercises can be carried out even in training. This will help to relax and restore the balance of oxygen in the body.
"Method 4-7-8" guarantees the long-awaited disposal of insomnia. At the same time, it improves overall well-being. Soon you will notice how much easier it has become to control yourself in stressful moments and overcome nervous tensions. In addition, this exercise has a beneficial effect on the digestive system and appetite. It often happens that during excessive stress we either overwhelm the diet by overeating, or, conversely, we can eat nothing for days.
Beneficial side effects
With the regular implementation of the technique, the pulse and pressure normalize, which before that, perhaps, were very worried. The technique will also relieve oxygen starvation, known for its negative effects on blood vessels and the brain.
A set of exercises can be done 2 to 4 times a day. After the body gets used to useful breathing exercises, the number of repetitions can be increased. The 4-7-8 Methodology is really easy to use, and Dr. Andrew Weil himself often used it to tell the world about it later. It was not without reason that he took the basis of the practice of yogis. They knew all the points on the human body and how to deal with them in specific situations. Through pressure on areas to which the tongue should be pressed during the exercises, Indian healers even cured stuttering.
Reviews on "4-7-8" (breathing for sleep)
Many people managed to experience this technique. There are many reviews of those who have studied it. Practitioners noted that this is a great exercise for those who cannot sleep for a long time! The breathing system "4-7-8" is not only accessible to everyone, but also very effective.
People also notice that the main advantage of the technique is its versatility. Exercise can be performed not only lying in bed, but also in any place where it is possible to concentrate on breathing.
The participants pay attention to the fact that regular practice helps to establish a dream. If you do the exercise from time to time - there will be no sense from it.
Insomnia overcomes you, and long falling asleep will soon drive you crazy? Do not rush to turn to good old warm milk or counting lamb. And in no case do not run to the pharmacy for sleeping pills, which can only further poison your already exhausted body. Good sleep is natural, not medically induced. If you do not know how to fall asleep, breathing "4-7-8" will help you not only solve this problem, but also have a beneficial effect on the whole body.