Breathing Techniques To Help Difficult Sleep
Anxiety and anxiety often interfere with your sleep patterns. You may not be able to fall asleep at night thinking about something. Especially in the midst of an independent quarantine due to the existence of Covid 19 with having to work from home can increase the burden on your mind, causing difficulty sleeping at night. If it is severe, you should use medical services.
But now there is another solution that is quite simple that you can do to get good quality sleep. The name of this method is the 4-7-8 breathing technique developed by DR. Andrew Neil. This breathing technique is based on an ancient yoga technique called pranayama that helps practitioners gain control of their breathing. Regular exercise with this technique will help a person sleep faster.
How It Works
The essence of this technique is to bring you into deeper relaxation. Specific patterns such as holding your breath will allow the body to replenish its oxygen. From the lungs to the outside of this respiratory technique, the body's organs get oxygen.
This practice also helps deal with stress so that we know to regulate our body's response when faced with the stresses of life that cause it. Another plus is that this breathing technique helps achieve body balance.
Techniques 4-7-8 force your mind and body to regulate breathing rather than reset your worries. Some supporters of this technique testify that their heartbeats are firmer and soothe tired nerves. According to DR. Weil this breathing technique is a natural sedative.
Here's how to practice breathing techniques 4-7-8
- Alternative nostril breathing involves breathing in and out of one nostril with the other nostril covered.
- Mindfulness meditation, encouraging focused breathing while directing one's attention at this time
- Visualization is to focus one's mind on the path and breathing patterns
- Parables encourage a person to focus on happy memories and stories that will distract him from worry when breathing.
How To Do It
1. Find a seat and practice breathing 4-7-8. Ensure proper posture. If using this technique for sleeping, lying down is the best way.
2. Prepare the exercise by fixing the tip of the tongue on the roof of the mouth. It trains to maintain and move the tongue when exhaling.
All movements must be done in one breath cycle.
1. Leave your lips open, make wheezing sound exhale completely through your mouth
2. Next, close your lips, breathe deeply through your nose when you count 4 in your head
3. Then hold for 7 seconds hold your breath
4. Make your breath hiss through your mouth for 8 seconds