4-7-8 relaxing breath method to quick sleep…
There is an effective way to naturally regulate and rebalance your breathing rate, heart rate and eventually persuade your conscious mind rate to a swift relaxation.
Close your eyes.
Breathe as you do for about 3 times.
Begin a 4-7-8 relaxing breath…
4 seconds of inhale;
Mouth closed, through the nose, no chest-breathing, belly breathe only.
7 seconds of hold breath;
At first, this may seem slightly distressing as though you are going to turn blue in the face. However; this apprehensive tension will soon reduce as you may truly achieve mind focus (letting go) and your level of oxygenated flow increases within a few repetitious breaths.
8 seconds exhale;
Mouth open, full breath out, from the lower diaphragm/belly. With an audible ‘whoosh’ sound as your breath is let out.
. Repeat this 4-7-8 breath sequence. Initially, try for a full 6 repetitions.
With some practice, this method becomes much more instinctive. Very often, once this is commonly used before sleep it is capable of sending you into a deep sleep within a minute or two. This is helpful for an immediate un-stress, a power-nap, and especially for a more certain good night’s sleep. It takes just some practice, and some patience…
/ I find that this method can be done sitting in a slightly reclined seat or best while laying on your back with arms to your sides, or with hands resting at each hip.
// The focus and goal of this exercise is to enhance oxygen levels, moderate heart rate, and pace your mindset to the act of breathing and merely visualizing airflow.
/// ‘Relaxing Breath’ method has been established by Dr. Andrew Weil, M.D.
Link to Dr. Weil’s breathing site:
: My own annotations are merely to apply descriptive reference and enhance your understanding from my own involvement with this technique.
Link to my previous ‘Dream’ post (#1): Once Upon a Dream Some of my experiences leading to restful, useful & creative dreaming.
Link to my next ‘Dream’ post (#3): Dream Away the Triple ‘A’ Way How to begin to actively and creatively dream.
~ Eric ©2015 EWK