Do you have trouble falling asleep?  Your not alone.  Sleeping disorders have become an epidemic in this country.  There are over 70 different sleep disorders with insomnia, or the inability to fall asleep, being the most prevalent. The causes for these disorders may range from unhealthy food late at night to stress or looking at screens before going to bed.  Luckily, there is an effective solution called the “4-7-8” breathing method.


This remarkably effective method was developed by Harvard alumnus Dr. Andrew Weil, a doctor of physical and mental health, who studies meditation and its stress-relief effects.

This simple technique requires that you breathe in through your nose for four seconds, and then hold your breath for seven seconds. At the end, exhale through your mouth for eight seconds.

Your brain is now flooded with soothing chemicals, and your heart runs at a slower pace.  Repeat for 4 breath cycles.

This technique is great in so many different ways.  In stressful situations, your adrenal glands release adrenaline. This hormone increases your heart rate, and you end up all nervous, jittery and moody.


You breathe a lot faster and shallower.  Inhaling and exhaling in accurate intervals counteracts the effect of adrenaline, and the heart rate starts slowing down, because it is forced, in a good way, to do so.

At the beginning you may feel a slight discomfort, but it should be soon gone. Keep counting, and you will notice how your heart rate slows and your mind gets clearer with each breath cycle.

This has exactly the same effect as if you were enjoying a refreshing sea breeze at the beach.  You feel so comfortable and pleasant.  Try this breathing method tonight and tell us how it worked for you.


This article was republished from dailyvibes.org. You can find the original post here.

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