This Harvard Breathing Exercise Can Put You To Sleep In Just 60 Seconds

This Harvard Breathing Exercise Can Put You To Sleep In Just 60 Seconds


Human beings require sleep in order to be able to carry out their tasks efficiently and so that they can remain of sound health, both mentally and physically. Dr. Andrew Weil is a Harvard-trained medical doctor who focuses on holistic health. He has a staunch faith that getting the best sleep is as simple as breathing in and breathing out. Yes, there are a number of sleep aids, however, they are costly and are not long-term solutions to the sleep deprivation problem that we all are facing.

According to Dr. Weil, “Breathing strongly influences physiology and thought processes, including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation.” Using this philosophy he has created the 4-7-8 Breathing Exercise. The exercise is also known as ‘The Relaxing Breath’ and promotes better sleep. It has been based on pranayama, which is an ancient Indian practice that translates into ‘regulation of breath’.

Kevin Meehan, a holistic practitioner and founder of Meehan Formulations in Jackson, Wyo., said, “Doing so equates into a better preservation of the bicarbonate pool; our reservoirs for helping maintain an appropriate pH balance.”

The technique is quite simple and doesn’t really require any time at all. It can be broken down into five steps and can be performed in any position. When learning the exercise, however, it is recommended that you sit with your back straight. According to Weil’s explanation, “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.”

Once you’ve done that, simply follow the following five steps.

Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
As per Weil, the most crucial part of this exercise is holding your breath for eight seconds. Keeping the breath in allows for oxygen to fill up your lungs and then circulate throughout the body. This produces a relaxing effect in the body.

Now the million-dollar question; why does this sleep hack work? It works because it helps in quieting the mind and thus in discarding of preoccupying thoughts. It would require you practicing it twice a day for two months before you’ll be able to master the technique and then use it for falling asleep in under a minute. Once mastered, it is quite useful and helps people in dealing with the stress and anxiety in their life.

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Chemory Gunko, The Spirit Science:

Alongside the power of positive thinking, visualization and affirmations, meditation has greatly grown in mainstream popularity over the past decade.

The benefits of meditation:

The scientifically proven benefits of meditation range from increases in your levels of happiness, recall and thinking, to improvements in your social life, health and wellness and overall Emotional Quotient.

So what are some easy alternative options if you find that traditional meditation is not for you?


The physical positions you align yourself into open up certain chakras and energy lines the physical discomfort is enough to bring you into the present moment entirely, focusing your mind and taking care of the conscious thought aspect of it for you.

Heart-based Meditation

The Quick Coherence Technique is also a very powerful stress-busting tool, making this meditation combination a powerful one to use with any group at the beginning of meetings, helping to reduce their stress levels and bring them to into entrainment, a state that promotes harmony and cooperation.

Mindfulness Meditation

With mindfulness meditation, you bring your focus completely to the task in front of you, completely focusing your energy and intention on the matter at hand.

Because it endows you with the ability to be able to completely focus on the task at hand, mindfulness meditation practice is probably one of the most immediately results-bearing and useful meditation practices you can undertake.


Rhythmically intoning and repeating a single word or sound is a powerful and easy way to keep your mind in the present moment – and is really easy for anyone to learn to do.

You can use words like Ohm, and name for a deity that is of significance to you, or even concepts like love, joy, happiness or peace.

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How To Avoid Suffering By Changing Your Mindset

Michael Cheng, Lifehack:

No one likes to suffer.

So why are so many people displaying signs of suffering? Stress, anger and regret are common emotions that you feel on a daily basis. As much as we try to avoid them, we always end up bringing the negative feelings in.

Leo Babauta has an effective solution for this problem. In his latest blog post, he highlights how to detect and avoid suffering. By doing this, individuals can regain control of their wavering emotions.

Perhaps the most shocking concept that Babauta covers is how unhealthy eating and lack of exercise are linked to suffering and fear.

The reality is, self-compassion can hurt a progressive mindset. It can dampen the truth, making individuals believe things that can hurt their future.

Are you experiencing suffering in your life? How are you addressing these negative issues? Let us know what you think.

The Miracle of the Self-Compassion Habit | Zen Habits

The Miracle of the Self-Compassion Habit
Let’s hypothesize that there’s a substance that’s been irritating you and causing problems in all areas of your life: it causes you to be unhappy, to be stressed, to procrastinate, to be distracted, to be angry with people, to be dissatisfied with your life, to be overweight and unhealthy, to not exercise or eat healthy, and much more.

Horrible substance, right? Now imagine there were a salve that could ease the bad effects of this substance, and make all those other areas better.

The substance is real: it’s your suffering. We all suffer, in small and large ways, every day. And it causes all the other problems I mentioned.

The salve is also real: it’s self-compassion. Which sounds too fluffy for most people, but it’s a concrete practice that will have concrete benefits, in all areas of your life.

Let’s take a minute to explore suffering, and what would happen if you applied the salve of self-compassion.

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How to Take Consistent Action Every Day: 5 Powerful Habits

Henrik Edberg, The Positivity Blog:

One of the biggest and most common problems with improving your life or the success you want out of is that you may not take consistent action over a longer time period.

Sticking with the program and doing something consistently – and not just when you feel inspired or something like that – is very, very powerful.

This is something I have struggled with a lot in the past. And on some days I still do. But over the years I have found a few things that really help me with this.

1. When you’re taking action, focus only on the process.

I use this one, for example, when I do my workouts and when I write. I don’t take responsibility for the results in my mind.

I take responsibility for showing up and doing my workout/the writing. That’s it.

2. Remember why you are taking action.

To not lose track of why you are taking action and to stay focused:

Write down your most important reasons. Take a few minutes, sit down with paper and pen and write down the top 1-3 reasons for why you take action and want to keep doing that in your life right now.
Put that note where you can see it every day. Like for example in your work space or near your bed so that you see when you wake up every morning.

3. Reminder: you don’t want to hurt yourself.

When you disappoint yourself and don’t think and do as you really deep down want to you hurt yourself by lowering your self-esteem.

4. Take smaller steps on the days when the big ones seem to daunting.

So at such times I take:

A small step. I may make a deal with myself to just work for 5 minutes on a piece of a bigger and more difficult task.

And sometimes the easy start or restart to the day is all I need to get going again and to have a good and very productive time before the evening arrives.

Either way, I move forward instead of standing still.

5. Celebrate what you did today.

When you appreciate your good work you feel even better about your life and yourself. And over time taking more action with less inner resistance becomes possible and you associate action with more positive emotions than you may at this time.

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3 Mantras to Help You Regain Self-Confidence

Taryn Scammell, Power of Positivity:

Mantras are a concept that many people are aware and generally understand. They generally consist of a phrase, set of words or sounds that you repeat in order to guide your life and essentially re-wire your mind in a different direction or thought pattern. We all have mantras that we repeat regularly whether we know it or not.

In the last few of months, I got really tired of the mantras that had been running through my head. They hadn’t been intentionally cultivated and they were starting to really drag me down. I was being consumed by thoughts that trapped me in my insecurities and slowly wore down my confidence. Negative thoughts had consumed me and it was time for a change. Mantras helped me make that change. I have adopted these three mantras over the past two months that really helped me to get back on track to where I wanted my head space to be. These are my mantras. I hope they help you with your self-confidence as much as they’ve helped me:
3 Mantras to Help You Regain Self-Confidence:

“My time is too valuable to waste it worrying about the things I have no control over.”
This mantra came about because, obviously, because I was having obsessive thoughts about things I had no control over. Worrying about these things wasn’t going to change the outcome.

“The outer is always a reflection of the inner.”
This is a great Buddhist philosophy and the more I welcome it into my life, the more apparent its truth becomes to me. Whatever is going on around you, whatever you are feeling, whichever situations are angering you or pleasing you, is a reflection of what is going on inside of you.

“I take nothing personally.”
I would bet that you, like most of us, take a lot of what other people do to you personally. I found that a lot of my peace of mind and confidence was being robbed by the fact that I thought other people’s feelings towards me were a reflection of my own inadequacies.

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