Tuesday 25 August 2020
I wrote – Shaima Morsi
If you feel anxious or if you are tense as a result of an important event, it may be difficult to fall asleep or continue to sleep, so try this method to calm your nerves and get a good rest, according to the American “Bright Side” site.
It’s called the “4-7-8” method, and this is what you need to do:
1- Breathe softly through your nose for 4 seconds.
2- Hold your breath for 7 seconds.
3- Exhale slowly through your mouth for 8 seconds.
How does this method work?
When you are tense or anxious, the amount of adrenaline in your blood increases, your breathing becomes faster and lighter, this breathing exercise acts as a kind of sedative, and deliberately slowing your breathing in this way slows your heart rhythm, causing you to calm down very quickly.
This exercise helps calm your mind as well, simply because it makes you focus completely on your breathing, so your central nervous system gradually reduces its activity, and feelings of anxiety disappear, as any neurologist can confirm this for you.
The result is that your whole body relaxes, and in terms of the speed and strength of the physical effect, the exercise is similar to anesthesia, and this was investigated by Dr. Andrew Weil at Harvard University, and it was found that the “4-7-8” method is well known in India for several centuries. They use them while practicing meditation in order to achieve a state of total relaxation, so it’s safe to say that it’s completely harmless.
For better effect, you can use this mixture:
To calm your mind and body before bed, mix together
1/4 tablespoon honey.
1/8 tablespoon sea salt.
1 tablespoon coconut oil.
You can just swallow this mixture as is or add it to a cup of warm water, and the effect will be the same, and these ingredients help reduce cortisol spikes that hinder your ability to fall asleep and wake you up at night.