The 4-7-8 relaxation technique is a very useful method in combating insomnia. Prof. Dr. This technique, developed by Andrew Weil, promises not only insomnia but also a healthier body in every field, if applied within a program. Here are the steps to apply the 4-7-8 relaxation technique...
Expert Prof. is the founding director of the Andrew Weil Center for Integrative Medicine, established in his name at the University of Arizona, USA. Dr. Andrew Weil shared the most powerful relaxation technique he knows with his followers.
This scientifically supported technique, known as the 4-7-8 method, does not require any equipment and is completely free.
WHO IS ANDREW WEIL?
Dr. Andrew Weil is an American physician and author. He serves as Clinical Professor of Medicine at the University of Arizona College of Medicine. Dr. Weil is considered a pioneering figure in the field of integrative medicine.
Dr. Andrew Weil holds a doctor of medicine degree from Harvard University and has written many books on healthy lifestyles, nutrition, and mental and emotional health throughout his career, and his contributions in these areas are appreciated by a wide following.
HOW TO APPLY RELAXATION AND BREATHING TECHNIQUES?
Dr. The 4-7-8 breathing technique recommended by Andrew Weil is based on deep breathing and controlling the breath. This technique is often used to reduce stress, improve sleep, and provide general relaxation.
The technique is applied as follows:
* The lips are parted and the breath is completely exhaled.
* Breathe through the nose for 4 seconds with the mouth closed.
* Breath is held for 7 seconds.
* Then breathe through the mouth for 8 seconds.
This cycle is usually repeated several times.
HOW OFTEN SHOULD IT BE DONE?
Dr. Andrew Weil says that this method creates a very different and relaxing state of consciousness. According to the doctor, you may not experience this the first time, but if you continue to do it regularly, your efforts will pay off.
According to the news in Cumhuriyet, Dr. Andrew Weil emphasizes that the 4-7-8 technique is a constant practice and that you need to do four breathing cycles at least twice a day to see its benefits and continues:
"After a month, if you feel comfortable, you can increase the breathing cycles to 8. This is definitely the maximum limit..."
WHAT ARE THE BENEFITS OF THE 4-7-8 TECHNIQUE?
Dr. According to Andrew Weil, doing this practice for 4 to 6 weeks can lower heart rate, improve blood pressure, digestion and circulation, and promote sleep.
A study published in Physiological Reports confirms this, confirming that performing the 4-7-8 technique lowers heart rate and blood pressure for several minutes.
Benefits of the 4-7-8 breathing technique include:
Stress and Anxiety Reduction: Deep breathing promotes relaxation by activating the parasympathetic nervous system and helps reduce stress hormones.
Increased Concentration and Focus: Regular breathing can increase mental clarity and focus.
Another practical method you can use to fall asleep is the Progressive Muscle Relaxation method.
HOW TO DO PROGRESSIVE MUSCLE RELAXATION TECHNIQUE?
It is a relaxation technique developed by Edmund Jacobson in the 1930s. This technique is designed to increase body awareness and reduce muscle tension caused by situations such as stress or anxiety.
The basic steps of the progressive muscle relaxation technique are:
First, sit or lie down in a comfortable position. Close your eyes and breathe deeply. The technique is based on alternately tightening and relaxing different muscle groups in your body. It usually starts from the feet and works upwards.
Tighten each muscle group for about 5 seconds. For example, you can start by squeezing your toes. After tightening the muscles, quickly relax them and feel the relief. At this stage, you will notice that stress and tension decrease as the muscles relax.
Take a deep breath when you tighten the muscles, release your breath when relaxing them. Performing the breathing process simultaneously by tightening and relaxing the muscles provides better relaxation. Repeat this process for all major muscle groups of your body; legs, abdomen, chest, hands, arms, shoulders and face...
Progressive muscle relaxation can provide mental relief as well as reduce physical tension. This technique; It may be beneficial in relieving anxiety, stress, insomnia, and even some chronic pain conditions.
NATURAL AND PRACTICAL METHODS
Other practical techniques you can apply are as follows:
Visualization: Imagining a peaceful, relaxing scene calms the mind and can ease the transition to sleep.
Avoid Staying in Bed for a Long Time: If you cannot fall asleep for more than 20 minutes, get out of bed and engage in a quiet activity. Go back to bed when you feel sleepy.
Deep Breathing: Taking slow, deep breaths can help the body relax and make it easier to fall asleep.
Dark and Quiet Environment: Keeping your sleep environment dark, quiet and cool makes it easier to fall asleep.
Pre-Bed Routine: A relaxing pre-bedtime routine (e.g., light reading, meditation) calms the mind and prepares it for sleep.
Avoiding Electronic Devices: Avoiding electronic screens before sleep reduces exposure to blue light, which disrupts melatonin production.
Brief Meditation or Mind Clearing Exercises: Doing a brief meditation or mind clearing exercise can take your mind away from the stress of the day.
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