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Follow 4-7-8 Breathing Exercise To Fall Asleep In 60 Seconds
Wellness

Follow 4-7-8 Breathing Exercise To Fall Asleep In 60 Seconds

The intrusion of modern gadgets is giving everyone sleepless nights, literally. According to a study conducted by a consumer products giant in 2015, nearly 93% Indians are sleep-deprived. In each city, the number of sleep disorder-affected patients could be well over 40 lakh, says the study.

If you are one of those people who has tried everything possible to have a good night's sleep, from an early dinner to waking up and going to sleep same time, this hack is for you. Practice the 4-7-8 Breathing Exercise," also called "The Relaxing Breath," adopted from pranayama , which focuses on regulation of breath. This exercise eases the body into the state of calmness and apparently puts you to sleep in 60 seconds . It involves five steps.

1. Exhale completely through your mouth.
2. Close your mouth and inhale through your nose and count till four .
3. Hold your breath for a count of seven.
4. Now exhale slowly but completely through your mouth for 8 seconds.
5. Now repeat the cycle three to five more times.

Sleep disorder among youngsters has become such a worrying trend that to mark the importance of a good sleep, World Sleep Day is being organized every March since 2008. This is mainly to encourage education, research and patient care throughout the world, particularly in those parts where the practice of sleep medicine is less developed.

This breathing exercise works in the same way as meditation. According to Dr. Andrew Weil (Director of the Arizona Center for Integrative Medicine at the University of Arizona), who popularized the technique, once you develop this breathing technique by practicing it every day, twice a day, it will be a very useful tool that you will always have with you. "Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. Use it to deal with food cravings. Great for mild to moderate anxiety, this exercise cannot be recommended too highly. Everyone can benefit from it."

(Image Credit: Indiatimes)

(Also read: Your Sleep Tracking Devices May Be Keeping You Up All Night )

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