Sleep can be elusive, especially to moms. I lay down and for the first time it is completely quiet. The kids are asleep and all I can think about is all the stuff I can do with no interruptions. However, it is 10:00 PM and I REALLY need to sleep. Sure, I can turn to Ambien, but I’d rather give nature a chance to do her thing. Here is an interesting exercise that seems to be working for people everywhere.
The method is called the “4-7-8 exercise.” Dr. Andrew Weil, Director at the Center for Integrative Medicine at the University of Arizona, has come up with a short breathing exercise that really works. Below are his directions and a video to explain how to do it.
I can say this technique helped me calm down and fall asleep quicker than usual. I’m not sure if it will work for everyone, but it worked for me.
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
1) Exhale completely through your mouth, making a whoosh sound.
2) Close your mouth and inhale quietly through your nose to a mental count of four.
3) Hold your breath for a count of seven.
4) Exhale completely through your mouth, making a whoosh sound to a count of eight.
5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
