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
P.S. There’s one more thing I swear by for quality rest:
Beam Dream Powder (30 mins before bed).
It’s become my favorite ritual to wind down.
And has helped me go from 5h to 7h+ nightly…
Beam Dream Powder (30 mins before bed).
It’s become my favorite ritual to wind down.
And has helped me go from 5h to 7h+ nightly…
What’s Beam Dream Powder?
It’s a hot cocoa mix of:
• Melatonin, l-theanine, magnesium, CBD, reishi.
All clinically proven to help you fall AND stay asleep.
You can use my code (systemsunday) for an additional 15% off any order:
glnk.io
It’s a hot cocoa mix of:
• Melatonin, l-theanine, magnesium, CBD, reishi.
All clinically proven to help you fall AND stay asleep.
You can use my code (systemsunday) for an additional 15% off any order:
glnk.io
Thanks for reading! Follow me @SystemSunday for more content like this.
Thanks for reading!
If you like personal development, you'll love my weekly newsletter (it’s free).
Every Sunday I feature the best systems for health, wealth, and free time.
Join 60,000+ people:
getrevue.co
If you like personal development, you'll love my weekly newsletter (it’s free).
Every Sunday I feature the best systems for health, wealth, and free time.
Join 60,000+ people:
getrevue.co
جاري تحميل الاقتراحات...