A common reason that people struggle to fall asleep is that their minds are buzzing even after their heads hit the pillow. The bed is a place for sleep and relaxation, not for thinking about work, relationship issues, or fretting about something that appeared in the news. Going to bed with these thoughts can lead to disturbed breathing patterns that hurt sleep. Normal breathing is a balance between breathing in oxygen and breathing out carbon dioxide. When we are upset, or our mind can’t stop producing unpleasant images, we exhale more than we inhale, which wreaks havoc on our body chemistry. The "4-7-8 Breathing" technique, also known as the “Relaxing Breath”, is an exercise that involves breathing in for four counts, holding that breath for seven counts, and exhaling for eight counts.
The result of the "4-7-8 breathing" is that the parasympathetic nervous system deactivates the body’s response mechanisms. This allows us to be at peace, and that’s precisely what we need to do before we go to sleep.
During the entire practice, completely exhale through the mouth, and then quietly inhale through the nose to a count of four. Hold your breath for a count of seven, and exhale through the mouth, making a whoosh sound for a count of eight. Repeat the process three more times.
Practice it while you are lying in bed, just before sleep. Maintaining the ratio of four - seven - eight is very important! The ratio gives you the calming oxygen and carbon dioxide relationship in your bloodstream – and it keeps your mind off of what you need to do tomorrow.
Another beneficial practice is that while you practice the '4-7-8 technique', you work with the "Anmian" or “Peaceful Sleep” acupressure point. This point is found just below the ear, where the neck and jawline connect. It is behind the ear, near the earlobe, where there is a small, rounded bit of bone that points downwards and is called the “mastoid process”. Place your finger on the protruding part of the bone and let it slip backward, then slide the finger diagonally up and back about one centimeter toward the base of your skull.
In Traditional Chinese Medicine (TCM), when you are unable to sleep, it is considered that your “spirit is not housed properly”. This acupressure point is said to help “calm the spirit” and enable good and relaxing sleep!
I have tried both of the above practices. The '4-7-8 Breathing' technique has been very effective. The "Anmian" acupressure point, however, has not yet proven to help me sleep better. But try both techniques for yourself to see if one or both gives you better sleep. Breathing patterns are almost always effective for everyone. However, sensitivity and even the location of acupressure points vary from individual to individual.
Yours sincerely,
HAC
