What would you do for a good night’s sleep? What if earplugs, white noise and sleeping pills don’t work? According to Harvard medical school graduate Dr. Andrew Weil, a simple breathing exercise can provide better-quality rest for many of us.
Why breathing matters
Breathing is, according to Dr. Weil, an important way to regulate our physiology, thought processes and moods. Deep breathing has been used to produce a sense of calm, relaxation and focus for centuries. Yoga breathing exercise is a good example!
There’s a scientific explanation for this too. Deep, long breaths can encourage the removal of carbon dioxide from our bodies and promote oxygen absorption, which can address certain pH and substance imbalances in our system.
The 4-7-8 exercise
The 4-7-8 exercise is quick, easy and fuss-free. Here’s how it works.1
- Exhale completely, emptying your lungs.
- Inhaling through your nose, count slowly to 4.
- Hold your breath and count to seven. Dr. Weil emphasizes this as the most vital part of the process, as holding your breath allows your body to absorb sufficient oxygen for a tranquilizing effect on your mind and body.
- Exhale completely through your mouth again, counting to 8 as you do so.
- Repeat 3 times.
The next time you’re tossing and turning, give the 4-7-8 breathing exercise a go. You might find it a breath of fresh air compared to traditional sleep aids!
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