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    Scotland Avalon Member scotslad's Avatar
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    Default Trouble sleeping? Try this to fall asleep in 60 seconds...

    Anyone tried the 4-7-8 Method....?

    Apparently if you wake up in the middle of the night and cant get back to sleep, then:

    Simply breath in for four, hold for seven seconds and exhale for eight seconds

    Anyone heard of this technique? Tried it? And proven it to work?

    Thanks and hope it helps the insomniacs out there

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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I am going to try it tonight! My problem is I wake up....and look out the window.....and then the camera come out.....and sleep is the last thing on my mind.

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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I will try that , probably tonight as I am always waking in the night.

    Anyone have a technique to get to sleep initially?

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    Australia Avalon Member GMB1961's Avatar
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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Hello friends...getting to sleep if you are "wired" is difficult at the best of times and a disturbed sleep pattern can do damage to your well being and health because when you sleep it is a time to heal. I have seen many people who suffer from sleep deprivation and PTSD. I use two weighted tuning forks. 128 hz & 136.1 hz. Placed on the shoulders, the base of the neck arms and hands helps reduce the size of the amygdala and hippocampus. The Hippocampus is a complex brain structure embedded deep into temporal lobe. It has a major role in learning and memory. It is a plastic and vulnerable structure that gets damaged by a variety of stimuli. The amygdala is responsible for the perception of emotions such as anger, fear, and sadness, as well as the controlling of aggression. The amygdala helps to store memories of events and emotions so that an individual may be able to recognise similar events in the future. I have found these frequencies to be very healing for people with sleep disorders, PTSD, digestion and lowering their blood pressure. The 4-7-8 breathing technique, also known as "relaxing breath," involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. Yogic teachers around the world use this with wonderful results. Yoga Breathing or Pranayama, is the foundation of your yoga practice. It begins with deepening your breathing with the 3-part breath, then moves into more advanced breathing exercises such as Kapalabhati and the Alternate Nostril Breath. Pranayama also goes hand in hand with the Asanas. Here is an explanation of what Asanas are if you are unfamiliar. An asana is a body posture, originally and still a general term for a sitting meditation pose, and later extended in hatha yoga and modern yoga as exercise, to any type of pose or position, adding reclining, standing, inverted, twisting, and balancing poses. I hope this helps with people who cant sleep well. All the best to everyone, Glenn in Australia. Thank you to Scotslad for raising a great subject. Cheers!

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    Avalon Member East Sun's Avatar
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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I do fall asleep nearly always but wake up to pee (I'm in my seventies) a few hours later.
    Problem is I'm awake for hours. I would like to go back to sleep at least for a few hours.
    Sometimes I can but most times can not.
    I believe the reason is because of drinking beer before bedtime.
    Question Everything, twice or maybe trice..........

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    Avalon Member Satori's Avatar
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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    H
    Quote Posted by East Sun (here)
    I do fall asleep nearly always but wake up to pee (I'm in my seventies) a few hours later.
    Problem is I'm awake for hours. I would like to go back to sleep at least for a few hours.
    Sometimes I can but most times can not.
    I believe the reason is because of drinking beer before bedtime.
    Drinking beer, or anything, too soon before going to bed certainly does not help the situation we males of advanced age face.

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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I've tried the 7-4-8 method for some months now. Sometimes it works, sometimes not at all.

    At least it is a good method to calm down sympathicus activity. When performed right, I get very calm, heart rate decreases and the mind gets into a state of "just be".

    I've found that it is not useful to extend the exercise across several minutes until you fall into sleep. That does not work for me.
    It is much more effective to perform the 4-7-8 method for 2 or 3 minutes only and then start breathing in a normal way.
    Last edited by Olaf; 27th February 2020 at 09:04.

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    UK Avalon Member Sunny-side-up's Avatar
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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Deep slow unstressed breath in, out, in and out, relax, be comfortable.
    Find, observe and sink into your natural calm breath rate, be asleep

    I find doing anything with numbers (counting) in my head takes me away from relaxed mind and sleep.
    It sets me off on mediating trips.
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    Avalon Member East Sun's Avatar
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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I have tried a technique and can not recall where I read it, I relax and do a chant of, "I want to sleep,
    I want to sleep over and over and hopefully do fall asleep. I don't know if it works all the time
    as sometimes I think I did not sleep but when I wake (to pee) and look at the clock several hours have passed.
    So maybe it worked?
    It's something to try.
    Question Everything, twice or maybe trice..........

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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I started listening to deep bin aural stuff to see if they worked. Does seem to induce a deeper refreshing sleep.

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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Did anyone try counting these ...

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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Quote Posted by scotslad (here)
    Anyone tried the 4-7-8 Method....?

    Apparently if you wake up in the middle of the night and cant get back to sleep, then:

    Simply breath in for four, hold for seven seconds and exhale for eight seconds

    Anyone heard of this technique? Tried it? And proven it to work?

    Thanks and hope it helps the insomniacs out there
    I tried that the other night. Nothing relaxing about it. I find a mantra is good, along with your natural breathing. Such as I Am. Re-lax. Heal Me. Whatever...

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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Quote Posted by scotslad (here)
    Anyone tried the 4-7-8 Method....?

    Apparently if you wake up in the middle of the night and cant get back to sleep, then:

    Simply breath in for four, hold for seven seconds and exhale for eight seconds

    Anyone heard of this technique?
    Yes tried variations of it, called box breathing. Doesn't work for me. Probably only good for people without real spleep problems.
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    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I learned the breathing at a natural childbirth class back in the seventies. It helped me a lot to relax during contractions, so I used it almost daily over the years since to re-group and release stress. I never actually count, but just go "in through the mouth and hold it, release slowly through the mouth" and think "I Am Still."

    I generally do this 2 or 3 times every night to fall asleep.
    I rarely have problems with sleep though. I do the breathing, enjoy the hypnogogic images for as long as I can keep them, then I'm out for 7-8 hours. I always wish I could observe the images for a longer time! They are so amazingly detailed and intriguing and absolutely anything may appear.
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