you can not sleep? The 4-7-8 relaxation technique may be able to help you, according to experts.
- Exhale through your mouth, making a “whoosh” sound.
- Close your mouth and inhale through your nose for a count of four
- Hold your breath for up to seven
- Exhale again through your mouth with an “offset” for eight seconds
- Repeat three more times
“A lot of people have trouble sleeping because their minds are so vibrant,” says Rebecca Robbins, MD, associate professor of medicine at Harvard Medical School and associate scientist in the Division of Sleep and Circadian Rhythm Disorders at Brigham and Women’s Hospital in Boston.
“But exercises like the 4-7-8 method give you a chance to practice being at peace. And that’s exactly what we have to do before we go to bed.
“There is some evidence that 4-7-8 breathing helps reduce symptoms of anxiety, depression, and insomnia when comparing the position before and after exercise, but to my knowledge there are not ‘there aren’t any large, controlled trials specifically looking at this technique,'” Joshua Tal adds, Psychologist in New York.
It is believed that more studies should be conducted to determine the beneficial health effects after doing this exercise.