The method was described by the American doctor and author Andrew Weil.
It is said to noticeably improve sleep after just 4-6 weeks of twice-daily practice:
The 4-7-8 method
Execution: The 4-7-8 method
Tongue position: Touch the tip of your tongue to the palate directly behind the front incisors. The tongue should remain in this position throughout the exercise.
Breathing out through the mouth: Breathe out completely and audibly through the mouth.
Breathe in through your nose: Breathe in slowly through your nose with your mouth closed and count to four in your head.
Hold your breath: Then hold your breath and count to seven in your head.
Breathe out through your mouth: Breathe out completely and audibly through your mouth, counting to eight.
Carry out steps 1 to 5 a total of four times in succession.
On the one hand, this method increases oxygen intake (inhale 4 counts), secondly, the oxygen can be better distributed (stop breathing 7 counts) and the prolonged exhalation (8 counts) slows down the heart and carbon dioxide is exhaled more from the lungs.
Concentrating on your breathing also helps to calm your thoughts.
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