Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale very slowly through your mouth for 8 seconds.
The rhythm may seem unusual at first, but it encourages the body to slow down naturally. The heart calms, the muscles relax, and the mind quiets. We then gently enter a state conducive to sleep.
Why does it really work?
When we are stressed, our breathing becomes shallow and irregular. The heart races, blood pressure rises, and the body prepares for… anything but sleep. Conversely, consciously slowing down your breathing sends a clear message to the brain: “Everything is fine, you can relax.”
This method is recommended by many wellness professionals. It can be used in the evening, of course, but also during the day, in moments of tension or strong emotions. Three cycles are often enough to regain a sense of calm.
An ancient technique brought up to date
This type of controlled breathing is not new. It has been used for centuries in several cultures around the world, whether in meditation, yoga, or even traditional rituals. Today, it is making a comeback as a gentle and natural response to the challenges of our time.
What if insomnia persists?
It’s important to note that some situations require medical attention. Factors such as hormonal changes, pregnancy, or sleep rhythm disorders can play a role.
If sleep difficulties become recurrent, don’t hesitate to talk to a healthcare professional. They will be able to guide you toward solutions tailored to your situation.
