Goodnight Anxiety: Fall to Sleep Fast With This Breathing Technique
Does an anxious mind keep you up at night? Learn how to reduce anxiety and fall to sleep fast with this simple breathing technique.
Reduce Anxiety With This 60 Second Technique
Anxiety is the most commonly diagnosed mental health disorder in the United States affecting over 40 million adults yearly or 18% of America aged 18 and older. When the body is in a chronically elevated state of anxiety, cortisol, a stress hormone, is constantly in circulation contributing to elevated blood pressure, increased blood sugar, excess gastric acid causing stomach cramping and chest tightness. This also affect sleep.
It’s FASTer Way Friday here at Hammers N Hugs, and in the FASTer Way to Fat Loss, my clients learn the relationship between physical and mental health and various techniques to improve their overall quality of life.
One of the natural techniques to managing the body’s physiological response to anxiety and stress is the 4-7-8 breathing technique.
Reduce Anxiety With This 60 Second Technique
Research
Reduce Anxiety With This 60 Second Technique
Technique
The 4-7-8 breathing technique is very simple.
- Inhale deeply through pursed lips for 4 seconds.
- Hold that breath for 7 seconds.
- Exhale slowly through pursed lips for 8 seconds.
Repeat this cycle up to 4 times.
Reduce Anxiety With This 60 Second Technique
This technique is beneficial for many people including teens and young adults. Consider printing off this 4-7-8 instructional sheet from the Arizona Center for Integrative Medicine to have on hand!
PRINTABLE 4-7-8 BREATHING TECHNIQUE SHEET
For more tips on stress management check out 13 Tips to Improve Your Sleep and 5 Ideas to Design a Relaxing Bedroom. Learn more about managing stress and how to become a pro-fat burner by joining my next round of the FASTer Way to Fat Loss! Register HERE!
What an easy way to take time out of the day for wellness. Tha is for sharing Ahna.
Yes you are exactly right! Have a great week!
You too! Just noticed my typo – meant thanks.
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