How to fall asleep quickly.
The 4-7-8 Method (backed by science):
The 4-7-8 Method (backed by science):
In 60 seconds, you're going to have the life hack to falling asleep fast.
The breathing technique was discovered by Dr. Andrew Weil
(based on the ancient yoga practice of pranayama).
Here we go, the 4-7-8 Method:
The breathing technique was discovered by Dr. Andrew Weil
(based on the ancient yoga practice of pranayama).
Here we go, the 4-7-8 Method:
First, why it works:
"It works by activating the parasympathetic nervous system, which is responsible for our rest and digest mode,
while switching off the sympathetic nervous system, which triggers our stress response (or fight or flight mode)."
—Hannah Coates, Vogue
"It works by activating the parasympathetic nervous system, which is responsible for our rest and digest mode,
while switching off the sympathetic nervous system, which triggers our stress response (or fight or flight mode)."
—Hannah Coates, Vogue
Here’s how to do 4-7-8 breathing:
1. Breathe in through your nose for a 4-second count.
2. Hold your breath for a 7-second count.
3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips.
4. Repeat up to four times, twice per day.
1. Breathe in through your nose for a 4-second count.
2. Hold your breath for a 7-second count.
3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips.
4. Repeat up to four times, twice per day.
Simple, but powerful advice.
Doing 4-7-8 breathing before you fall asleep is just one use case.
You can use 4-7-8 at any time to alleviate stress.
In fact, Dr. Weil recommends practicing the technique twice per day to hone the skill (and see long-lasting benefits).
Doing 4-7-8 breathing before you fall asleep is just one use case.
You can use 4-7-8 at any time to alleviate stress.
In fact, Dr. Weil recommends practicing the technique twice per day to hone the skill (and see long-lasting benefits).
That’s it—the 4-7-8 breathing technique for a zen-like mind.
Dr. Weil describes it as "a natural tranquilizer for the nervous system."
You can learn more directly from Dr. Weil in this video:
youtube.com
Dr. Weil describes it as "a natural tranquilizer for the nervous system."
You can learn more directly from Dr. Weil in this video:
youtube.com
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Try it here:
getrevue.co
@TanShaban 5. Avoid taking naps >30 mins and past midday
6. Charge your phone outside the bedroom
7. Reduce stress via exercise and meditation.
8. Limit light with blackout shades.
9. Create a noise-canceling environment.
10. Prioritize the quality of your mattress and pillow(s).
6. Charge your phone outside the bedroom
7. Reduce stress via exercise and meditation.
8. Limit light with blackout shades.
9. Create a noise-canceling environment.
10. Prioritize the quality of your mattress and pillow(s).
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