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Can’t sleep? Try the 4-7-8 breathing technique that claims to help you nod off in 60 SECONDS - I found this article at the Dailymail.com.uk. I use a similar technique for sleep but I'm going to try this one, too. I hope this helps those with insomnia! Enjoy.
Can't sleep? Try the 4-7-8 breathing technique that claims to help you nod off in 60 SECONDS
Method has been pioneered by Harvard-trained Dr Andrew Weil
It involves regulating your breathing to various counts of 4, 7 and 8
It lets oxygen better fill the lungs, calms the mind and relaxes muscles
By Ellie Zolfagharifard For Dailymail.com
Published: 12:04 EST, 4 May 2015 | Updated: 18:39 EST, 6 May 2015
You've tried a warm bath, a hot, milky drink and even counting sheep, but you're still lying wide awake wondering why you can't fall asleep.
Now, one scientist claims he has a way of getting insomniacs to slip into a slumber in just 60 seconds – and it doesn't involve prescription drugs or strange lighting.
Dubbed the 4-7-8 breathing technique, the method is described as a 'natural tranquiliser for the nervous system' helping to reduce tension in the body.
It was pioneered by Arizona-based Dr Andrew Weil who says on his YouTube channel: 'It is utterly simple, takes almost no time, requires no equipment and can be done anywhere.'
To do the 4-7-8 breathing technique, you first need to exhale completely through your mouth while making a 'whoosh' sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Now hold your breath for a count of seven.
After this time has elapsed, exhale completely through your mouth, making another whoosh sound for eight second in one large breath.
Now inhale again and repeat the cycle three times for a total of four breaths.
'Note that you always inhale quietly through your nose and exhale audibly through your mouth.
'The tip of your tongue stays in position the whole time,' Dr Weil says.
'Exhalation takes twice as long as inhalation.
'The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.'
The technique is based on pranayama, an ancient Indian practice that means 'regulation of breath.'
The Harvard-trained doctor claims that 4-7-8 is such a powerful technique because it allows oxygen to better fill the lungs.
This extra oxygen can have a relaxing effect on the parasympathetic nervous system, which promotes a state of calmness.
During times of stress, the nervous system becomes over stimulated leading to an imbalance that can cause a lack of sleep.
As well as relaxing the parasympathetic nervous system, Dr Weil says 4-7-8 helps you feel connected to your body and distracts you from everyday thoughts that can disrupt sleep.
He says it can also help anxiety.
"I take meds for OCD and anxiety...I was feeling anxious when I stumbled onto this. One set of four and I feel way less anxious.'
Dr Weil suggests practicing the technique twice a day, for six to eight weeks until you've mastered it enough to fall asleep in just 60 seconds.
Fall Asleep In 60 Seconds
Exhale completely through your mouth while making a 'whoosh' sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Now hold your breath for a count of seven.
Exhale completely through your mouth, making another whoosh sound for eight second in one large breath.
Now inhale again and repeat the cycle three times for a total of four breaths.
http://bit.ly/1u8ytyz

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Stiffness and Soreness In Joints Doesn’t Have To Get You Down - #SnellvilleGA Hello. My name is Dr. Sandels, and I am a chiropractor in Snellville, Georgia. Are you suffering from stiffness and soreness in your joints? Are you tired of taking medications that do not work, are addictive or make you so sleepy that you can’t perform your normal daily tasks? You can ease your pain with chiropractic treatment, and I specialize in treatments that involve stiffness and soreness in the joints


Chiropractic Care As Part of Your Pain Management Program If you are suffering from stiffness and soreness in your joints, you have probably tried all kinds of conventional treatments, including prescription and over-the-counter medications. These can be addictive or have harmful side effects. Often, these medications make you sleepy, and you are unable to function properly. This is no way to live. Instead of relying on drugs, which over time will have less and less effect on your condition, why not give chiropractic a try?
What Can A Chiropractor Do For My Joint Stiffness/Soreness?
There are many ways that chiropractic can help your joint stiffness and soreness. Spinal adjustments and posture correction are two of the techniques that I commonly use. I have been successfully helping patients in Snellville, Georgia, with joint soreness and stiffness for many years, and they continue to remain pain-free. I know that I can help treat your pain, so why live with it any longer?
If you are suffering from joint pain and stiffness, are tired of taking medication, and do not want to undergo invasive and painful surgery, there is an alternative. Come and see me at my office, which is located at 2407 Lenora Church Road, 30078, and I will get to work on creating the best course of chiropractic treatment for your condition, and see to it that you live a pain-free life.
Get a a Free Consultation by calling (770) 599-5516 or clicking the link below
http://chiropractorinsnellville.com/blog/
http://bit.ly/1u8ytyz
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