Dr. Andrew Weil, an alternative medicine doctor, believes he may have the solution to tame the mind at bedtime. It’s rooted in ancient yoga and focuses on breathing to calm the nerves by activating the parasympathetic nervous system.
When the parasympathetic nervous system is activated, it puts you in “rest and digest” mode.
He calls the breathing practice the 4-7-8 method and you can do it like this:
1. Inhale through your nose for four seconds
2. Hold your breath for seven seconds
3. Slowly exhale for eight seconds through pursed lips. It should create a “whoosh” sound.
4. Repeat up to four times.
This method can be done rather quickly and may help relieve stress and anxiety to help calm your mind and relax. It can be used throughout the day but may be most useful at bedtime.