The 4-7-8 Breathing Method

Have you ever struggled with falling asleep or staying asleep? You're not alone. According to the Indian Sleep Disorders Association, approximately 93% of Indian adults suffer from at least one sleep disorder. But there's good news – a simple technique called the 4-7-8 breathing method can help you fall asleep faster and enjoy a more restful night's sleep.

The 4-7-8 breathing method was developed by Dr. Andrew Weil, a renowned integrative medicine physician. It involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique is based on the principles of yoga and helps to slow down the heart rate, lower blood pressure, and promote relaxation.

Here's how to do the 4-7-8 breathing method:

1. Sit or lie down in a comfortable position.

2. Place the tip of your tongue against the roof of your mouth, just behind your front teeth.

3. Inhale through your nose for 4 seconds.

4. Hold your breath for 7 seconds.

5. Exhale through your mouth for 8 seconds, making a whooshing sound.

6. Repeat this cycle 4 times.

The 4-7-8 breathing method is a simple yet effective technique that can be done anywhere, anytime. It can help you fall asleep faster, reduce stress and anxiety, and improve overall sleep quality.

In a survey conducted by the Indian Sleep Disorders Association, 60% of respondents reported that their sleep quality improved after practicing the 4-7-8 breathing method. This technique has also been shown to lower cortisol levels, a stress hormone that can interfere with sleep.

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