2023-08-20 20:13:49
There is nothing worse than lying in bed hoping for a good night’s sleep and not being able to sleep for hours. Fortunately, there is a trick that can help you get some sleep and also, in about 60 seconds.
It is a breathing method that, among others, is endorsed by the doctor Michael Breus, known on TikTok as ‘The Sleep Doctor’. Breus says it’s his favorite technique for lowering his heart rate at bedtime.
In a video, he explains: “One of the main questions I get is: ‘How can I lower my heart rate right before bed or in the middle of the night?'”
“My favorite technique is called 4-7-8 breathing”says Breus, who sums it up like this: “You breathe in slowly for a count of four, hold for a count of seven, then breathe out slowly for a count of eight.”
“The science behind it is great. You actually spew out excess carbon dioxide, which means the heart has to work less and that reduces the heart rate,” says the doctor.
This trick, based on an ancient yogic technique, was popularized by Dr. Andrew Weil, integrative medicine specialist Weil recommends repeating the exercise twice a day, but never completing more than four breath cycles per practice for the first month.
Then it can be up to eight cycles when you feel ready to progress. Weil adds that the important is the ratio of 4-7-8, not the time spent on each phase. Also, you can adapt the speed if you have trouble holding your breath for a longer period of time.
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