Find it hard to switch off at bedtime? A simple breathing technique might be the answer to sleepless nights.
To perform the technique:
1. Start by placing the tip of your tongue against the ridge just behind your upper front teeth. Keep it there through the entire exercise.
2. Exhale completely through your mouth, making a “whoosh” sound.
3. Close your mouth and inhale quietly through your nose to a mental count of four.
4. Hold your breath for a count of seven.
5. Exhale completely through your mouth, making a “whoosh” sound to a count of eight.
6. This is one breath. Now inhale again and repeat three more times for a total of four cycles.
Dr Weil says the technique can be done standing, lying or sitting, but if you’re sitting it’s best to keep your back as straight as possible. He also emphasises that the most important part of this process is holding your breath for eight seconds. This is because keeping the breath in will allow oxygen to fill your lungs and then circulate throughout the body. It is this that produces a relaxing effect. Further, Dr Weil recommends undertaking the exercise twice a day for six to eight weeks to perfect it. And once you’ve mastered it, he promises it will become even more effective, and claims it can be used to deal with food cravings, tension and other stressful situations. According to the U.S. National Sleep Foundation, healthy adults should strive to get around eight hours of sleep per night.
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Read the full article at source: TV3